[quote]Christian Thibaudeau wrote:
[quote]Christian Thibaudeau wrote:
Would you say your speed has taken a dip since your Olympic lifting days in your 20’s? If not, what do you think is best for maintaining or gaining speed for the Olympic lifts? How many Olympic lifting technique sessions do you average per week now? Also, did it take time to regain the flexibility that’s required? [/quote]
That’s not what I said… I said that explosion is the first thing that goes when you get older and that a 40 year old master lifter that I work with commmented that he lost speed compared to his earlier days.
Maybe I’m not old enough yet but my speed is better than it was… now I gotta regain my strength!
I do the two olympic lifts 6 days a week (not always heavy) with 3 sessions I would consider hard.
It took me about a month to regain all my flexibility the first time I got back to olympic lifting (last summer)… then I got my health issues that made me lose a decent amount of muscle. As a result I am more mobile now then when I competed (I can do a fairly decent squat jerk now).
CT, I would be interested in how you manage 6 days a week with your training? I’m a 40 yr old master lifter, and last time I tried 6 days a week, I got severely over-trained after a couple of months. What does your program look like??
I always trained 6-7 days a week ever since I can remember (OL or not)… my body is used to it, it’s normal for me. If anything it’s harder for me to recover from 4 days a week than 6.
I tweaked it a bit recently, but essentially it looks like this:
DAYS 1 & 4 (MODERATE STRESS DAYS)
Power snatch + Snatch work up to about 85-90%
Clean + paused front squat (1+2) up to about 85-90%
Back squat 5 x 1-3*
Bench press 5 x 3-5*
*When I give a range (1-3 or 3-5) it means that my goal is to get all 5 sets of the highest number in the range with the same training weight. As long as I can’t complete all 5 sets with the same weight I keep the same weight for the next session. If I can reach the top of the range for all 5 sets I go up in weight for the next session.
DAY 2 & 5 (HIGH STRESS DAYS)
Power snatch 5 x 1-3*
Snatch pull from hang 5 x 3-5*
Snatch extension (low pull) 5 x 1-3*
Clean extension (low pull) 5 x 1-3*
Shrugs 5 x 3-5*
DAY 3 & 6 (LOW STRESS DAYS)
Power snatch + snatch working up to 80-85%
Jerk (I power jerk) working up to 90-95%
Push press 5 x 1-3*
On any given day if I feel good on the snatch, clean or jerk exercise of the day I might go heavier on that movement and go for a training max.
Would you say you do pulls primarily for strengthing the p-chain than for developing speed/technique?
I ask because as I understand the programming of pulls from Russian literature (from an article I ready on sportivny press by Bud Charniga) usually 80-100% clean/snatch weight for pulls was to develop speed but if you went above 100% that was for strength.
But supposedly spending to much pull volume in the strength range (100-120% of sn/cln max) would make your pull slower and, not sure if that was something the Russian sport scientist’s of the past found to be true or if it was just something they believed to be true. Although I think they did find that once you go above 90-100% sn/cln max on pulls it changes your pull from the way you would actually pull it if it were a real sn/cln…
I’ve always been on the fence with pulls since they don’t teach you to go under the bar (and that’s a problem spot for me) so it doesn’t address that issue - same thing with power versions of the lifts…
I also find it interesting that certain programs like Bulgarian (though I’m sure they used pulls before they were elite level) didn’t really pull, same with Broz’s guys, and I think Pendlay’s guys don’t program a whole lot of pulls either but stick to more lift variants, though I could be wrong
Lately I’ve been opting more for sn/cln dl’s.
Nice look at your program!