Hey there T-Nation!
I hope I chose the right Forum for this.
I started doing Olympic Lifts about half a year ago. Since then I have made progress on the Snatch, which was a new lift for me. But my Clean&Jerking and Squatting numbers stayed pretty much the same. Minor increases of around 10kg to 15kg in FS and BS got back to where before because of knee pain.
I guess I’ll start with my stats. (all tested in the last few weeks)
Until I started OL i played Football and developed a very painful patellar tendonitis (at least thats what the symptoms suggested and the orthopedic suggested). I guess it came from a rapid increase in “half squats” (slightly above parallel from 180-230 in a few months) combined with training on soccer turf.
After stopping playing football I paused most training for summer. In this time the pain limited itself to post-basketball sessions and the occasional weight training.
Now that I have started OL, the knee pain changed. The patellar tendon isn’t swollen or hurting anymore which may come from increased VMO strength due to full Squats but it’s another kind of pain.
In order to get into proper positions for each OL session I do mobility drills and dynamic stretching for around 15 minutes. Still when cooling down after coming home from a workout and sitting on the couch the knees are painful. And if I’d skip foam rolling on an evening after a workout my knees would be extremly stiff in the morning.
Training in long sweatpants and wrapping bandages around them also helped as far as stopping the popping in the knees. Throughout the day, even after foam rolling they just don’t feel stable. Going down stairs or rolling out of the bed just demands a lot of attention now since I am afraid to twist my leg somehow as I just don’t trust my knees to withstand such minor impact.
The last 4 months of Training looked something like this:
Hip Flexor Stretch (3-4x15sec./side)
Glute stretch (3-4x15sec./side)
1 round of this http://www.youtube.com/watch?v=QJdMPB1FWUo
chinese ankle mobility stretch 2-3x30sec.
shoulder mobility drill
Barbell complex (RDL, Powerclean from thighs & Press, Powersnatches from thigh and hip, overhead squats, slowly working into full snatches)
Snatch 5-10xsingles and doubles (i work to a max on these every time since my technique isn’t very constant yet and my muscles don’t get a great challenge from these)
C&J 5-10xsingles and doubles
Squat (mostly 3x3, 3x5 or 5x5 (which kills my knees after some progress)) alternating with Front Squat (mostly 3x3 and 3x5)
strict press (mostly 3x5 and 5x5) or pushpress (3x3 or 3x5) often supersetted with bodyweight pull-ups
instead of the overhead pressing i threw in an occasional benchpress every few feeks too. Sometimes I also went for a Deadlift 1RM PR when the Squats felt good once a month or so)
Did that program 3-4 times a week, with a rest day after each workout.
Since I think my knee pain comes from an imbalance I thought about changing to a routine with two OL Days a week, on which I’d do the technical lifts Front squats or Overhead Squats and a pull or an explosive pressing movement and two Powerlifting/Bodybuilding days, consisting of low bar backsquats (ripptoe style) or deadlifts, some benching, back and posterior chain work and supplemental stuff.
I know that’s quite a bit to read but thanks to anyone who took the time. If anyone knowledgeable needs further info on anything in order to help with the lifting in the videos, my knee problems or the program please ask.
Snatch: (I know there is quite a difference but probably you find an error which both lifts have in common)
C&J (I can do Cleans and even easier Powercleans with 110kg but as Jerk sucks training weights are mostly between 90kg and 100kg now)
Frontsquat: (If needed ill make one in which you can see my ankles, I guess there is not much to tell from this one)
Squat: (In this video I initiated the movement more with the hips which i stopped doing since my buttwink seems to occur less when starting with the knees and pushing them out)