Alright. We recently took all of our maxes at my college for football lifting. So we started a new program. But on monday we did 5 sets of 6 reps for the power clean, and snatch. Then we did 4 sets of 6 or the squat.
Followed by SLDL’s and lunges. Is this way to much of a workload? Or am i crazy? Because it was extremely taxing and i was even using light weights.
Well that’s 30 reps of power cleans, 30 reps of snatches for a total of 60. Then 24 reps of squats and some unknown number of reps for sldls and lunges.
That’s not a huge workload and the weights were light but it would definitely kick your ass, especially if that much volume/exercises are are a change.
Well, you’re better off doing 10x3 than 5x6 on cleans and snatches. Heck, doing both in the same workout too much, IMO. Oly lifts should be done in the absence of fatigue to ensure optimal power production. Doing otherwise would defeat the purpose.
That’s not good. Form is no longer perfect at rep 4, and it gets ugly at rep 6, unless you’re using light weights. If that’s the case, don’t expect to gain that much power from your lifts. You should be doing triples at heavier weight.
Oh yeah, doing both the snatch and the clean in one workout isn’t good. Once you’re tired from one, your form would suck on the other.
Are you doing this workout to gain strength?
I was under the impression that this was to learn the lifts?
Nothing wrong with snatching then doing C&J, provided you have a 10-15 minute break between to let your head change gears (or just use that time to do some bar work for the same purpose). If you’re not jerking it’s even easier, because it’s the jerk that really hammers you, not the clean.
[quote]ninearms wrote:
Nothing wrong with snatching then doing C&J, provided you have a 10-15 minute break between to let your head change gears (or just use that time to do some bar work for the same purpose). If you’re not jerking it’s even easier, because it’s the jerk that really hammers you, not the clean.[/quote]
Unless, of course, your jerk is better than your clean. Then its the clean that hammers you.
I can’t speak for anyone else, but I don’t trust myself doing more that 3 reps per set in the clean the snatch or any of their power variations. Even when I do something like really light hang cleans to work on form and quickness, I stick to reps of 2-3 reps per set. I fight my form is not as good after that number of reps, plus, it is hard to properly regrip, at least for me.
even from the little olympic lifting that ive done ive seen it in myself that there is little point in using more than 3 reps when using anything over 50% of close to 1 RM
This kind of workout is popular amongst football S&C coaches at any level (High school, Junior College, NAIA, D2, D1, etc).
Probably not very smart, but when you have 2,3,4+ athletic beasts in each team going on and playing at the next level the Strength Coach will look like a genius. Even though, those athletes were already monsters and the other 80+ players didn’t improve much.
Agreed, Im teaching myself the C&J and Snatch (I have no coach). And i use 3-5 sets of 3-4 on both lifts. When I practice cleans, i dont jerk, I work on Jerks and Push Press on a diferent day.
Before I changed my plan, i had a hard time learning the 2nd pull of the clean. Come to find out it was cuz i was burning out on all the shit i was doing before i preformed them, i would do my snatch stretches and training before i cleaned. Because i was burnt out before i cleaned, my form was super-fucked.
Now, i do my snatch stretches and snatch training on one day, and my cleans and stuff on another day. and then i do my jerk training and some push press to help my shoulder stregnth and power
Wouldnt Oly lifts be godly for fatloss programs? I mean, you are trying to mix HIT with a bit of cardio, and whole-body excercises. Ignoring the balanced diet etc, why wouldnt you get someone doing high(er) rep clean and jerks instead of sprints? Like pyramid your clean and jerks? 8rep, 16rep, 24rep, 16rep, 8rep. A bit like doing 20m, 40m, 60m, 40m, 20m sprints pyramids.
So lets say you have someone wanting to loose weight, and are just finishing up Rippetoe’s Starting Strength at the same time, get them doing SS, and light (40%,30%,20%max) pyramid clean/jerk in between instead of cario?
Just an idea.
[quote]forevernade wrote:
Wouldnt Oly lifts be godly for fatloss programs? I mean, you are trying to mix HIT with a bit of cardio, and whole-body excercises. Ignoring the balanced diet etc, why wouldnt you get someone doing high(er) rep clean and jerks instead of sprints? Like pyramid your clean and jerks? 8rep, 16rep, 24rep, 16rep, 8rep. A bit like doing 20m, 40m, 60m, 40m, 20m sprints pyramids.
So lets say you have someone wanting to loose weight, and are just finishing up Rippetoe’s Starting Strength at the same time, get them doing SS, and light (40%,30%,20%max) pyramid clean/jerk in between instead of cario?
Just an idea.[/quote]
not great for technique, but fine if you’ve established it some already and/or don’t want to be extremely proficient in the lifts.
see crossfit and cosgrove
Hmmm. I looked at Bear Season article, which compliments the Bear (clean, squat, jerk, squat, clean). Since the Bear lift is working with bodyparts which have largly varying maxes you would have to be working with relatively light weights to your squat max. Thus, if this was implimented as a HIT style movement wouldn’t it work as a pyramid for fatloss? Bear for Fatloss?
I will try this out on one of my friends who is trying to cut up. Unless you think it would certainly not work.
Unless technique starts to get extremely sloppy I dont think there would be a problem, because people already do high rep squats, and it’s hard to screw up a jerk movement (which would be the first to get sloppy).