Warning: long post ahead! (there’s a tl;dr version at the bottom)
I’ve been a lurker around this forum since I started lifting around 15-16 months ago but never made an account to post until now. I’ve come to learn that this forum is a great resource for all that is strength sports, and I’ve finally come out of hiding in the hopes that you guys could help me figure out how to get started in olympic lifting.
First a little background about me and my training so far: When I first started lifting, I got a lot of bad advice as I’m sure most everyone did. As time passed I learned that squats reign supreme and got on a Rippetoe-like program, progressing to a 5x5 Texas method, building basic strength. I’m still on a similar program although lately I haven’t been faithful to it, but now that I have achieved some basic strength levels I’m getting tired of this powerlifting style of training and would like to try my hand at a pure olympic lifting program for 4 or so months.
Genetically, I’m neither strong nor weak. I’ve worked hard to achieve some reasonable strength levels, to give you an idea my current estimated 1RMs (been awhile since I did some 1RMs, but the numbers should be around these) in pounds would be:
Power Clean: ~200
Standing Military Press: ~170
I’ve power cleaned regularly for months on rippetoe’s program so I am reasonably familiar with the lift and my technique is good except for the fact that I don’t know how to squat down to do a full clean rather than just a power clean. I’ve only ever tried the snatch (power snatch) twice, and the best gauge for a “max” there is 135 with a slight press-out, again with my knees almost locked out. As for jerks, I have never really tried them but I have a feeling that I will prefer a “regular” stance like Pyrros Dimas rather than a split jerk but only time will tell.
I also think it will take some time to learn to front squat and overhead squat well with heavier weights. For the back squat (low-bar), I prefer a 1.25x shoulder-width stance with toes pointing outward. I will try to narrow this stance to shoulder width for the front squat and overhead squat, but I still feel a lot more comfortable with my toes pointing out quite a bit - anyone have any thoughts on this?
I’ve been searching around for a program that is to oly lifts what Rippetoe’s starting strength is to basic strength training - something simple that works well for novice/intermediate lifters like myself but I have not been able to find one, if there even is such a thing for the oly lifts. My goals are simply to learn to clean+jerk and snatch with good technique while hopefully getting the numbers up (I think a 250 C+J around April or May 2010 is too much to hope for but I can dream!) and getting stronger (I have a feeling all this oly lifting will make all my other lifts go up as well)
Can anyone experienced in the olympic lifts point me to a good program that would suit someone like me? Any advice? Any help is greatly appreciated.
tl;dr version: I’m an intermediate lifter (315 squat 225+ bench 350+ deadlift 200+ power clean) looking to get on an olympic lifting program to learn and work up to maxes in the clean+jerk and the snatch, learning to overhead/front squat well with heavier weights along the way.
May your lifts be heavy,