[quote]Bart Power wrote:
I am currently focusing on losing weight and doing extensive mobility work at my local gym which I have a years contract with. I can’t do olympic lifts there and wouldn’t feel comfortable attempting to learn them on my own anyway.
I am going to start lifting as soon as I have reached my goal bodyweight and have reached my mobility goals. I was planning on doing a basic linear progression style routine comprised of compound lifts.
I was wondering what would best establish a good strength base that would transfer well when I go to the olympic weightlifting gym and start training.
Basically my question is would there be any benefit in doing something like the following:
Snatch grip deadlift
Is there any point in me doing a program like starting strength or stronglifts if my goal is olympic lifting in the future? Sorry for the very newbish meandering question but I am somewhat confused about programming and just want some advice.
Stronglifts for your squat and overhead press can definetely be helpful in the beginning, if you for example 5x5 with those that would be pretty good for some months.
Perhaps you can do the hang clean and frontsquat on the same day, I would try to do several hangcleans with a relatively low weight with which you can lower into a fullsquat. You could do some hang cleans from the mid thigh position, the power position and below the knee.
Also if you want to do olympic lifting, you might consider doing clean pulls and snatch pulls instead of deadlifts.
Bench press, is fine, but won’t be that helpful for olympic lifting. You could do more shoulder dominant exercises such as the Klokov press, which is a snatch grip overhead press that is behind the neck, it will create some strength for snatches.
Also you could consider good mornings and hyper extensions for a strong back. you want to have a strong back with olympic lifting.
So perhaps consider some different exercises, and chin up and bench are good for overall power and training the arms. Many weightlifters do some exercises such as those for strength, also consider facepulls, fly’s and rotator cuff exercises.
Sorry for a lot of information, but I believe that there is a lot too say about how to prepare yourself. You could work in periods of 6 weeks and changing some exercises from now and then
Hey dude, thanks for the reply.
You make good points, I was actually thinking about putting some snatch pulls too, just my exercise choice is limited because the gym I am at are really aggressive about stopping people doing certain lifts. I can’t wait to get to a proper gym.
As for the hang cleans, what kind of rep range would you recommend? 5x3? [/quote]
EG bench: There is nothing wrong with bench. It can greatly improve overhead strength, shoulder stability, and overall muscle mass in the upper body. I think just about eveyr weightlifter should do it, because most beginner weightlifters seriously lack upper body strength.
Here’s a basic program you can do 3x a week that can help you progress faster:
(hang cleans, tall cleans, drop cleans, muscle cleans, etc.) do for 5-6 sets of 2 reps.
Clean pull: Working on proper positions, these can be only the first pull, a long first pull, a normal clean pull, a paused pull, whatever.
Do for 5 sets of 5
Front Squat: 5x5, try and increase weight a little bit each week
Bench: 5x5 try and increase weight a little bit each week
Snatch technique: Snatch push press, snatch balance, drop snatch, hang snatch, etc.
Snatch pull: 5 sets of 5
Back Squat: 5x5
Overhead Press: 5x5
Jerk Technique: Press from the split, Jerk drives, jerk balance, tall jerk, etc.
Push Press: 5x5
Overhead Squat (Snatch grip): 5x5
Romanian Deadlift (clean grip): 5x5
Every single day, do back extensions and core work.