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Olympic Workout Advice


#1

this is my first post but ive been looking at this site for years for lifting advice. Im 17 years old and for the bast 3 years ive been bodybuiliding. I'm getting tired of it and ive really became interested in olympic weight lifting. I dont have much expericence with the lifts(exept the power clean). I want to be able to work bench press into a program though. I found this program on another site and it looks like this:

Week One
Monday:
1. Snatch Pull, NE, 5x6
2. Overhead Squats, 5x6
3. Back Squats, 3x12
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Snatch Pull, NE + Shrug, 5x6
2. Overhead Squats, 5x6
3. Front Squats, 3x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x20 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

Week Two
Monday:
1. Snatch Pull, NE + Shrugs 5x6
2. Overhead Squats, 5x6
3. Back Squats, 4x12
4. Hyperextensions, 3x15
5. Weighted Sit Ups, 3x15

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Split Jerk, 5x3
4. Military Press, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Classic Snatch, 5x3
2. Overhead Squats, 5x6
3. Front Squats, 4x8
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x40 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, Squat, 3x8
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x80 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

Week Three
Monday:
1. Classic Snatch, 5x3
2. Snatch Pull, NE, 5x6
3. Back Squats, 5x8
4. Hyperextensions, 3x15
5. Weighted Sit Ups, 3x15

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Push Jerk, 5x3
4. Behind the Neck Press, Snatch Grip, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Classic Snatch, 5x3
2. Overhead Squats, 5x6
3. Front Squats, 5x6
4. Good Mornings, standing, 5x12
5. Incline Sit Ups, 3x12
6. Sprint 3x50 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip + Overhead Squats, 3x12+6
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x100 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

Week Four:
Monday:
1. Classic Snatch, 5x3
2. Snatch Pull, NE, 5x6
3. Back Squats, 3x20
4. Hyperextensions, 3x20
5. Weighted Sit Ups, 3x15

Tuesday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 3x6
3. Split Jerk, 5x3
4. Military Press, 3x12
5. Counter-movement Jumps, 3x3

Wednesday:
1. Classic Snatch, 5x3
2. Overhead Squats, 5x6
3. Front Squats, 3x15
4. Good Mornings, standing, 5x20
5. Incline Sit Ups, 3x12
6. Sprint 3x30 meters

Thursday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, Squat, 3x8
4. Squat Jumps, 3x3

Friday:
1. Sprint 3x60 meters
2. Lunges, bar on back of shoulders, 3x12
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

Week Five
Monday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, 3x15
4. Vertical Jump, bar on shoulders, 3x3
5. Weighted Crunches, 3x15

Tuesday:
1. Classic Snatch, b, AK, 5x3
2. Snatch Pull, NE, 5x6
3. Back Squats, 1-RM (*)
4. Hyperextensions, 3x15
5. Weighted Sit Ups, 3x15

Wednesday:
1. Sprint 3x20 meters
2. Lunges, bar overhead 3x15
3. Behind the Neck Press, Snatch Grip, 3x12
4. Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
5. Plyometric Sit Ups, 3x12
6. Feet to Bar, 3x12

Thursday:
1. Classic Clean, b, AK, 5x3
2. Clean Pulls, NE 5x6
3. Push Jerk, 3x3
4. Good Mornings, standing, 5x12
5. Clocks, 3x12

Friday:
1. Classic Snatch, b, BK, 5x3
2. Overhead Squats, 3x6
3. Front Squat, 1-RM (*)
5. Incline Sit Ups, 3x12

Saturday:
1. Sprint 3x40 meters
2. Step Ups, 3x12
3. Romanian Deadlifts, 5x15
4. Twisting Sit Ups, 3x15

Week Six:
Monday:
1. Classic Clean, b, BK + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Military Press, 3x12
4. Vertical Jump, bar on shoulders, 3x3x30% of back squat 1-RM
5. Weighted Crunches, 3x12

Tuesday:
1. Classic Snatch, 5x3
2. Snatch Pull, NE, 5x6
3. Back Squats, 3x?x70%
4. Hyperextensions, 3x12
5. Weighted Sit Ups, 3x12

Wednesday:
1. Sprint 3x30 meters
2. Lunges, bar overhead 3x12
3. Behind the Neck Press, Snatch Grip, Squat, 3x12
4. Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
5. Plyometric Sit Ups, 3x10
6. Feet to Bar, 3x10

Thursday:
1. Classic Clean, 5x3
2. Clean Pulls, NE 5x6
3. Split Jerk, 3x3
4. Good Mornings, standing, 5x10
5. Clocks, 3x10

Friday:
1. Classic Snatch, b, AK, 5x3
2. Overhead Squats, 3x6
3. Front Squat, 3x?x70%
5. Incline Sit Ups, 3x10

Saturday:
1. Sprint 3x60 meters
2. Step Ups, 3x10
3. Romanian Deadlifts, 5x12
4. Twisting Sit Ups, 3x12

Week Seven:
Monday:
1. Classic Clean, b, AK + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Behind the Neck Press, Snatch Grip, 3x10
4. Vertical Jump, bar on shoulders, 3x3x30% of back squat 1-RM
5. Weighted Crunches, 3x10

Tuesday:
1. Classic Snatch, b, BK, 5x3
2. Snatch Pull, NE, 5x6
3. Back Squats, 3x?x80%
4. Hyperextensions, 3x10
5. Weighted Sit Ups, 3x10

Wednesday:
1. Sprint 3x40 meters
2. Lunges, bar overhead 3x10
3. Behind the Neck Press, Snatch Grip + Overhead Squats, 3x10+5
4. Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
5. Plyometric Sit Ups, 3x8
6. Feet to Bar, 3x8

Thursday:
1. Classic Clean, b, BK, 5x3
2. Clean Pulls, NE 5x6
3. Push Jerk, 3x3
4. Good Mornings, standing, 5x8
5. Clocks, 3x8

Friday:
1. Classic Snatch, 5x3
2. Overhead Squats, 3x6
3. Front Squat, 3x?x80%
5. Incline Sit Ups, 3x8

Saturday:
1. Sprint 3x80 meters
2. Step Ups, 3x8
3. Romanian Deadlifts, 5x10
4. Twisting Sit Ups, 3x10

Week Eight:
Monday:
1. Classic Clean + Split Jerk, 5x3+2
2. Clean Pulls, NE, 3x6
3. Military Press, 3x8
4. Vertical Jump, bar on shoulders, 3x3x30% of back squat 1-RM
5. Weighted Crunches, 3x8

Tuesday:
1. Classic Snatch, b, AK, 5x3
2. Snatch Pull, NE, 5x6
3. Back Squats, 3x?x90%
4. Hyperextensions, 3x8
5. Weighted Sit Ups, 3x8

Wednesday:
1. Sprint 3x50 meters
2. Lunges, bar overhead 3x8
3. Behind the Neck Press, Snatch Grip, Squat, 3x8
4. Vertical Jump, Snatch Grip, h, AK, 3x3x30% of back squat 1-RM
5. Plyometric Sit Ups, 3x6
6. Feet to Bar, 3x6

Thursday:
1. Classic Clean, b, AK, 5x3
2. Clean Pulls, NE 5x6
3. Split Jerk, 3x3
4. Good Mornings, standing, 5x6
5. Clocks, 3x6

Friday:
1. Classic Snatch, b, BK, 5x3
2. Overhead Squats, 3x6
3. Front Squat, 3x?x90%
5. Incline Sit Ups, 3x6

Saturday:
1. Sprint 3x100 meters
2. Step Ups, 3x6
3. Romanian Deadlifts, 5x8
4. Twisting Sit Ups, 3x8

Week Nine
Monday:
1. Classic Snatch + Overhead Squats, 5x3+4
2. Snatch Pulls, NE, 3x6
3. Back Squats, 3x?x72.5%
4. Good Mornings, Seated, 3x15
5. Hanging Straight Leg Raises, 3x15

Tuesday:
1. Classic Clean, b, BK, 5x3
2. Power Jerk, 5x3
3. Push Press, Snatch Grip, 3x6
4. Squat Jump, 3x3x30% of back squat 1-RM
5. Sprint 4x20 meters (1:25)

Thursday:
1. Classic Snatch, b, AK, 5x3
2. Snatch Balance, 5x3
3. Front Squats, 3x?x72.5%
4. Hyperextensions, 3x15
5. Medicine Ball Sit Ups, 3x15

Friday:
1. Classic Clean, 3x3
2. Clean Pulls, NE, 3x6
3. Front Squat + Split Jerk, 5x4+2
4. Push Press, Snatch Grip + Overhead Squats, 3x6+3

Saturday:
1. Classic Snatch, b, BK, 3x3
2. Classic Clean, b, AK, 3x3
3. Vertical Jump, h, AK, Snatch Grip, 3x3x30% of back squat 1-RM
4. Sprint 3x40 meters (1:20)

Week Ten:
Monday:
1. Classic Snatch + Overhead Squats, 5x2+3
2. Snatch Pulls, NE, 3x5
3. Back Squats, 1-RM (*)
4. Good Mornings, Seated, 3x12
5. Hanging Straight Leg Raises, 3x12

Tuesday:
1. Classic Clean, 5x2
2. Power Jerk, 5x2
3. Push Press, Snatch Grip, 3x5
4. Squat Jump, 3x3x30% of back squat 1-RM
5. Sprint 4x30 meters (1:25)

Thursday:
1. Classic Snatch, b, AK, 5x2
2. Snatch Balance, 5x2
3. Front Squats, 1-RM (*)
4. Hyperextensions, 3x12
5. Medicine Ball Sit Ups, 3x12

Friday:
1. Classic Clean, 3x2
2. Clean Pulls, NE, 3x5
3. Front Squat + Split Jerk, 5x3+1
4. Push Press, Snatch Grip + Overhead Squats, 3x5+2

Saturday:
1. Classic Snatch, b, BK, 3x2
2. Classic Clean, b, AK, 3x2
3. Vertical Jump, h, AK, Snatch Grip, 3x3x30% of back squat 1-RM
4. Sprint 3x60 meters (1:20)

Week Eleven:
Monday:
1. Classic Snatch + Overhead Squats, 5x1+2
2. Snatch Pulls, NE, 3x4
3. Back Squats, 3x?x75%
4. Good Mornings, Seated, 3x10
5. Hanging Straight Leg Raises, 3x10

Tuesday:
1. Classic Clean, 5x2
2. Power Jerk, 5x1
3. Push Press, Snatch Grip, 3x4
4. Squat Jump, 3x3x30% of back squat 1-RM
5. Sprint 4x40 meters (1:20)

Thursday:
1. Classic Snatch, b, AK, 5x2
2. Snatch Balance, 5x1
3. Front Squats, 3x?x75%
4. Hyperextensions, 3x10
5. Medicine Ball Sit Ups, 3x10

Friday:
1. Classic Clean, 3x2
2. Clean Pulls, NE, 3x4
3. Front Squat + Split Jerk, 5x3+1
4. Push Press, Snatch Grip + Overhead Squats, 3x3+2

Saturday:
1. Classic Snatch, b, BK, 3x1
2. Classic Clean, b, AK, 3x1
3. Vertical Jump, h, AK, Snatch Grip, 3x3x30% of back squat 1-RM
4. Sprint 3x80 meters (1:15)

Week Twelve:
Monday:
1. Classic Snatch + Overhead Squats, 5x3+6
2. Snatch Pulls, NE, 3x8
3. Back Squats, 3x?x85%
4. Good Mornings, Seated, 3x15
5. Hanging Straight Leg Raises, 3x15

Tuesday:
1. Classic Clean, 5x3
2. Power Jerk, 5x3
3. Push Press, Snatch Grip, 3x6
4. Squat Jump, 3x3x30% of back squat 1-RM
5. Sprint 4x50 meters (1:20)

Thursday:
1. Classic Snatch, b, AK, 3x3
2. Classic Clean, b, AK + Split Jerk, 3x3+2

Friday:
1. Sprint 4x100 meters (1:15)

Where do you think i could work in bench press. Whould you recomend a differnt program. i know this is a big dream but some day id like to compete in the olympics.

thanks a lot for the advice in advance


#2

that schedule is 5 days a week, i've seen it b4 and I dont like it too much


#3

welcome to the board. I have done that Cissek workout and it is great for a beginning olympic lifter. The load isn't too much necessarily (especially for you at 17), just make sure you pay attention to your body and rest/eat plenty.

You could work the bench into your fifth day workout pretty easily. I would suggest staying with this one day for now until you get six weeks or so into the program. If you want to O lift seriously you need to concentrate on O lifting for a while until you get the technique down. Benching during the other four workouts would be a little challenging due to the loading parameters and considering the type of movement it is by nature (meaning not an assistance exercise, but a strength move unto itself).

Be sure to start lighter than you think you can and think bar speed! Good luck


#4

Forget about the benching, it won't do a thing for your olympic lifts and the time is better spent learning the technique of the oly lifts. Check out Dan Johns site for really good training advice and routines for olympic lifting.


#5

i found another begginer program for olympic lifting and its like this

3 times a week:

Warm ups
Snatch: 8 sets of doubles
Clean&Jerk: 8 sets of singles
Front squat: 5 sets of 5
Press: 5 sets of 3

I think on monday/friday im gonna do back squat enstead of front squat and bench press instead of press then on wendensday ill do the front squat and press.

On tuesdays/Saturdays im gonning to do spriting work.

3x40 yards
3x60 yards
2x80 yards
hill running


#6

That's Dan John's thing. It's good. So is sprinting.

But what you need more than any particular program is a coach who can show how to oly lift.


#7

my uncle does olympic weightlifting i dont know if i would consider him a coach but im pretty sure he could show me how to do the lifts right.
How long do you think i should follow that program?
What should i move on to after i complete that?

Thanks a lot for all the help


#8

OL isn't like powerlifting in the way that you don't do a routine, you practice. If you are a beginner don't just follow some routine.

Practice deep squatting, doing front squats in the racked position, do overhead squats with a snatch grip starting with a broomstick (you may not have the flexibility to do these yet), snatch grip deads, and military presses.

Work on stretching your chest/shoulders. If you are exceptionally tight in the chest/shoulders, you may want to lighten your load on the benching movements for a while. Make sure you do all your exercises will a full range of motion.

Get those hammies and calves nice and loose. Get yourself in a lunge position and lean your body forwards and also to the rear to stretch other important muscle groups.

I don't think it is a good idea to practice the OL if you can't get into the right positions yet.


#9

I agree with krollmonster. Learn the lifts before you start doing a "routine" with them.

I'd practice the lifts for a while at the beginning of each session, every day if you can, then do a squat and core work one day and a press and core work another. Get the muscles strong with lifts other than the o-lifts while you're practicing.

-Dan


#10

Jim Schmitz program is great, too. And, it includes the bench press. Just google for it.


#11

buy some back issues of MILO, tons of workouts in there, I think Vol 12 of this year had a bunch of nice o-lifting workouts from beginer to advanced


#12

Well, those programs look fine, but I've recently started training under a former Polish weightlifter and here's what he has me doing. Keep in mind that on my own I've snatched 180 and clean & jerked 235 without any prior coaching.

Day 1
hang snatch 30-40 x 1 w/115, 1.5-2 min rest

Day 2
Overhead Squat 30x1 w/ 180, 2 min rest
(The overhead squat amounts to about 85% of my max.)

I work out every day, alternating day 1 and 2. It's not that hard at all.

On the snatch I'm supposed to work on catching it at the VERY bottom, ass to grass position, hold it for a second to stabilize, then stand.

I like this way of training for a beginner at least because it forces you to perfect your technique. I'd say to do this for your olympic lifts:

Day 1
Snatch 20 x 1, 1.5 min rest
Overhead Squat 15 x 1, 2 min rest

Day 2
Clean 15 x 1, 1.5 min. rest
Jerk 15 x 1, 1.5 min rest
Front Squat 6 x 3, 2 min rest

Day 3
Snatch 20 x 1, 1.5 min rest
Overhead Squat 15 x 1, 2 min rest

Day 4
Clean 15 x 1, 1.5 min. rest
Jerk 15 x 1, 1.5 min rest
Back Squat 6 x 3, 2 min rest

Catch all cleans and snatches at the lowest possible point and take all squats ass-to-grass. If you want to work bench take 1.5 minutes rest on squat and add bench on the clean days. I can understand why you want to work on it, espeically if you're an athlete. On squats do about 85% for a week, back off for a workout or two, then add 5-10 pounds. On cleans, jerks, and snatches do a weight you can do with perfect form then increase in the same manner as squats. Use the same weight for each workout for each lift.


#13

I just had to say I think this program is absolutely amazing. Very simple, to the point... perfect!


#14

Yeah, those are pretty good. I have one of those issues.


#15

I'd agree on spending more of your time on OH squats, front squats, and RDLs. Then cycle in the back squat with the fronts and OHs.

Here are a few links for you-
http://www.qwa.org/programs/content.asp
http://www.exrx.net/WeightTraining/Weightlifting.html

http://www.infinityfitness.com/videos/nl/chad01.asf
http://www.infinityfitness.com/videos/nl/chado2.asf

Good luck.


#16

great links!


#17

i cant seem to find that Jim Schmitz program anywhere does anyone have a link to it.


#18

maybe try finding a link at ironmind for him, he is the one who has the easy layout of o-lifting articles in Milo


#19

Wow! the 2nd Chad video is REALLY instructional. 20 minutes of instruction and demonstration. That's a keeper.


#20

Unless you are talking about lbs, I have to call bullshit on your numbers. If you are talking about lbs good start. If you are talking about kilos...it didn't happen. The American record in the snatch is 197.5 and 237.5 in the clean and jerk.

If your numbers are in pounds...you have a good start and your program looks workable. Keep it up.