T Nation

531 Beginner Program and Power Cleans


#1

Jim,
How can I add power cleans to the 3 day a week beginner program? Would I do the 5 X 5 fsl in addition to the main strength work?


#2

You don’t - we have a number of beginner programs and none of them involve the PC. Instead we run, jump, lift and throw (and do calisthenics). I have found that building a base involving these things allows for a stronger, more fit, and balanced person.


#3

Would the beginner program be run prior to starting a new sport?


#4

On this note, I’m starting the no squat rack program (DL, PC, BB Row, Press all with 5s PRO and 5x5 FSL), and I’m a beginner. Any suggestions on how to alter the no squat rack program for beginners?


#5

It doesn’t really matter if one is starting a new sport - if I took up BJJ would I do the beginner program? Strength is a general quality, not specific.


#6

I’d have to see the program - I have probably 2000 different programs I’ve written so I’d need a link.


#7

Link

Basically:

Day 1: DL/Press
Day 2: PC/ BB Row


#8

I definitely would NOT recommend the No Rack workout for a beginner. Not a chance.


#9

Jim, in all programming advise I see you giving now a days you recommended throws. What could someone do to substitute that if there’s no med balls available? Thanks


#10

How often do we do this workout? Everyday? Every other day after one day of rest?


#11

Jim,
The program has the squat and bench twice a week, as well as 5 x 5 fsl work. Are both squat/bench sessions using the same percentages?