Hi Coach, as a 2A, if your goals were:
- Hypertrophy
- Olympic lifts technical mastery
Would it make more sense to:
- Do them on separate days? (like your 10 weeks Developmental Olift program)
- Do your Performance beast training lol? (I don’t have it I just read there were olifts in it)
- Do Olifts and hypertrophy at each session? (like this template that you used as an example:
30 minutes of olympic lifting, 20 minutes of ‘‘bodybuilding’’ and 10 minutes of metabolic work.
A workout could look like this:
UNIT A - OLYMPIC LIFTING
Snatch variation 2 x 3-2-1 waves (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1) up to roughly 90% of your max for that day
Clean & jerk variation (same as snatch but only perform the clean portion once per set, so if you have to do 3 reps it’s 1 clean and 3 jerks)
Clean or snatch pull 5 x 3
UNIT B - BODYBUILDING
Depending on the day… I’d train chest & back on day 1, legs (quads dominant) on day 2, biceps & triceps on day 3, legs (hamstrings dominant) on day 4 and repeat.
Pick 2 exercises per muscle group (so 4 total for that section) 2 ‘‘core lifts’’ (one per muscle) and 2 ‘‘assistance or isolation lifts’’ (one per muscle) and train them as pairs.
For example:
A1. Incline bench press
alternated with
A2. Chin-ups
B1. Flat DB press
alternated with
B2. Seated rowing
Roughly 3-6 sets of 3-5 reps for the main lifts and 3-6 sets of 5-7 reps for the other two lifts.
UNIT C - METABOLIC WORK
Anything that jack up your metabolic rate up… I personally like to do a power circuit of 3-5 exercises utilizing either explosive movements, bodyweight exercises or GPP stuff.
An example could be:
A1. Power clean from the hang 3 reps
15 sec. rest
A2. Vertical jumps 5 reps
15 sec. rest
A3. Sprint 40 yards
15 sec. rest
A4. Plyo push ups 5 reps
Perform as many circuits as you can in 10 minutes.