Starting Olympic Lifting

Training Powerlifting
1

Recently, I discovered that one of the only Olympic Weightlifting coaching facilities in NYC, Lost Batallion Hall, is right up the street from me. The only issue is that their hours only allow me to train their 2 days a week. I can either do Monday and Tuesday, Monday and Wednesday, or Monday and Thursday. My training week might look like this:

Monday: O-lifting
Tuesday: O-lifting
Thursday: Lower Body
Friday: Upper Body

Is this split alright? If not, what might be a better solution?

2

If you can only train there twice a week, you’ll probably find that the coaches/coach will want you to do something like this:

mon:Oly
tues:pulls,squats,presses,core
thurs:Oly
fri:pulls,squats,presses,core

If I were you, I’d just do whatever the coaches/coach says.

3

What’s the address there?

How much is a membership?

4

[quote]punyparker wrote:
Recently, I discovered that one of the only Olympic Weightlifting coaching facilities in NYC, Lost Batallion Hall, is right up the street from me. [/quote]

Thanks for the info. I am going to check this place out!

Seems like this Saturday there is a competition there.

-Machine

5

[quote]OKLAHOMA STATE wrote:
What’s the address there?

How much is a membership?

[/quote]

Address is
Lost Battalion Hall Rec Center
9329 Queens Blvd, Flushing, NY

Google link

I called and PM’ed a T-Nation member and they both said it is $100 for the year. Amazing!

-Machine

6

$100 is correct.

7

[quote]punyparker wrote:
$100 is correct.[/quote]

This doesn’t seem to be a big deal to me. I used to do something similar with an oly coach in the past. I used to do a Monday/Wednesday thing with the coach, then do some presses, heavy squats, and RDLs on Fridays by myself. The Monday/Thursday split would also work well if you hit basic strength moves on Tuesday and Friday on your own.

Also, forget about thinking in terms of “upper” and “lower” body. Besides the competition lifts and their derivatives, your new arsenal should be front squats, back squats, presses, push presses, maybe incline presses, RDLs, and good mornings. I might be forgetting one or two, but regardless, be prepared for some very fun training. Oly lifting never gets bored in my opinion.