TO those who are part of a team and/or compete. What does typical routine look like? How is your diet?
I’m just wondering how taxing Oly lifting is and how often it’s possible to train etc…
Changes everyday but generally:
1.Warm-up
2.Full Snatch
3.Snatch Assistance
4.Clean and Jerk
5.Clean and Jerk Assistance
6.Squat movement
Rep/Set/Loads vary with competitions. The progression, in my case, is not linear and the design of the scheme is up to the coach’s observation of an athlete/team’s weaknesses or strengths.
Diet is low carb, except around workout time. I have no aspirations of gaining/losing weight (as it is a weight classed sport) so I eat enough to maintain and get through my workouts. I don’t really count calories at the peak of the season. The rules I adhere to are simply
- 95% Whole Foods
- Carb Meals Pre and Post workout
On a regular week, I am training about 6 days a week roughly 2 hrs each, so adaquete calorie intake is important for me. I find with enough rest and adaquete nutrition you can keep up with this pace. But on a side note, I have been conditioned to train at such volume and frequencies as I was a competitve rower in highschool and we clocked more hours a week back then, than I do now.
Hope this has helped
[quote]Invictica wrote:
Changes everyday but generally:
1.Warm-up
2.Full Snatch
3.Snatch Assistance
4.Clean and Jerk
5.Clean and Jerk Assistance
6.Squat movement
Rep/Set/Loads vary with competitions. The progression, in my case, is not linear and the design of the scheme is up to the coach’s observation of an athlete/team’s weaknesses or strengths.
Diet is low carb, except around workout time. I have no aspirations of gaining/losing weight (as it is a weight classed sport) so I eat enough to maintain and get through my workouts. I don’t really count calories at the peak of the season. The rules I adhere to are simply
- 95% Whole Foods
- Carb Meals Pre and Post workout
On a regular week, I am training about 6 days a week roughly 2 hrs each, so adaquete calorie intake is important for me. I find with enough rest and adaquete nutrition you can keep up with this pace. But on a side note, I have been conditioned to train at such volume and frequencies as I was a competitve rower in highschool and we clocked more hours a week back then, than I do now.
Hope this has helped[/quote]
Thanks man. I want to compete in OLY lifting. There is a team in queens( about an hour drive from where I live).
Right now all I do is pretty much squat, dead-lift and bench but at a height of 5 11" and around 170 pounds I can’t even think about powerlifting since my lifts are so weak.
Anyways Olympic lifting seems more of my style, I really want to learn the techniques e.t.c…
Thanks again.
Do you DL at all?
[quote]ronaldo7 wrote:
Do you DL at all?[/quote]
sometimes, but the DL portion is not the limiting factor in a classical lift. So its not as important as doing the classical lifts.
One of the guys in my club lifts 6 days a week. He does some crazy complex low volume technical split.
Weighing in at 67kg he front squats 140kg for doubles.
…so THAT’S how many days you can do per week… eventually.
[quote]forevernade wrote:
One of the guys in my club lifts 6 days a week. He does some crazy complex low volume technical split.
Weighing in at 67kg he front squats 140kg for doubles.
…so THAT’S how many days you can do per week… eventually.[/quote]
That sounds awesome. That’s what I love about Oly lifting, some lifters are light yet they are powerful/explosive/strong.
Bill Starr’s heavy light medium can be great for beginner oly lifters. You may just wanna change the exercise selection and set/rep schemes. Oly lifts first before anything else, and every generic weightlifting program has some type of squat in it…
Prilepin’s table pretty much answers everything when it comes to regulating volume and intensity in my humble opinion.
[quote]TYPE2B wrote:
Bill Starr’s heavy light medium can be great for beginner oly lifters. You may just wanna change the exercise selection and set/rep schemes. Oly lifts first before anything else, and every generic weightlifting program has some type of squat in it…
Prilepin’s table pretty much answers everything when it comes to regulating volume and intensity in my humble opinion.[/quote]
I’m going to start off with a coach so he will probably have a specific routine for me…eventually.
[quote]ronaldo7 wrote:
TYPE2B wrote:
Bill Starr’s heavy light medium can be great for beginner oly lifters. You may just wanna change the exercise selection and set/rep schemes. Oly lifts first before anything else, and every generic weightlifting program has some type of squat in it…
Prilepin’s table pretty much answers everything when it comes to regulating volume and intensity in my humble opinion.
I’m going to start off with a coach so he will probably have a specific routine for me…eventually.[/quote]
Beginners = 3 days a week worth of training
Intermediate = 4-5 days a week worth of training
Advanced = Up to 6 days a week with the occasional double sessions a day. Galabin Boevski trains with max weights for up to 3 times a day… I only do that once a week…
I train 4-5 times a week but the routine changes depending on whether I’m working on power/technique or strength. I’d love to fit more sessions in if I could manage the time. A generic day would include a classical lift, a pull, a squat, and another assistance lift. There of course is a lot of variation for each lift like:
-squat vs. power
-starting position (ie blocks, above knee, below knee)
-rep scheme
-tempo (ie pauses)
Basically it will come down to your individual needs, goals, and ability; this is where a good coach is invaluable.
I just called the location where I will be learning the lifts…I CAN’T WAIT!!
[quote]ronaldo7 wrote:
I just called the location where I will be learning the lifts…I CAN’T WAIT!![/quote]
Good, you are well on your way then.
Good luck.
Anyone else?
5 days/week
1-Snatch (floor, hang, or blocks)
Sn pulls
F Sq
2-Clean (same as snatch)
cl pulls
3-Snatch assistance (usu. muscle snatch or snatch balance)
Jerk
Back squat
4-Power sn
Power cl
Sn pulls
5-Snatch
Clean and Jerk
Back squat
I do whatever assistance work I want after my main exercises. Sets, reps, and loading usually vary depending on the week. For the past few weeks, I’ve been going heavy on the classic lifts one week, so I’ll snatch, clean, and clean and jerk for heavy singles and the squats will be lighter, then the next week snatch and clean exercises for doubles @ 80-85% with heavier squatting.
Sometimes my coach will split things into strength days and classic lift days as well–this week I test back and front squat, so I will do those on different days from when I snatch and clean & jerk.
So when performing Oly lifts you stay mostly in the 1-2 reps?
[quote]ronaldo7 wrote:
So when performing Oly lifts you stay mostly in the 1-2 reps?[/quote]
Depends. If you train at 90%+ intensity, then yes. You don’t do more than 3 reps per set…
80-90% is 2-4 reps per set…
The Prilepin table says it all.
Basic template is:
Mon, Tue, Thu - Snatch, CJ, front squat
Fri - Back squat, DB rows, shoulder prehab stuff
Intensity varies daily, and things will be added or removed for short periods according to what particular weakness is being worked on at the time. This might mean doing power versions, or pulls (generally only done for technical reasons rather than for strength), or varying the rep combinations and doing things like 3 cleans plus 1 jerk, or 1 clean plus 3 jerks, or cutting back on squatting volume or frequency (intensity remains high). Generally the focus is doubles and singles in the full lifts, and the front squat, however.
At the weekend, or during the week if the weather’s good and I have time, I might throw a 5kg med ball around and do some short sprints.
Diet-wise I get about 70-80% of my carbs in my pre/peri/post-workout. The rest of the day carbs come from veggies, usually raw, and beans. No idea what my macros are, although fat intake is pretty decent as I eat a lot of nuts and seeds, plus olives, avocados, and olive oil.
[quote]TYPE2B wrote:
ronaldo7 wrote:
So when performing Oly lifts you stay mostly in the 1-2 reps?
Depends. If you train at 90%+ intensity, then yes. You don’t do more than 3 reps per set…
80-90% is 2-4 reps per set…
The Prilepin table says it all.[/quote]
Dude, SHUT UP. You don’t have a coach. You don’t understand the technique. You are just parroting shit you have read on the interwebz.
You may do singles at 85% one day. Your coach may have you do a triple at 90% another. THERE ARE NO HARD AND FAST RULES. PLEASE STOP TELLING OTHER PEOPLE HOW TO TRAIN.
[quote]Sneaky weasel wrote:
5 days/week
1-Snatch (floor, hang, or blocks)
Sn pulls
F Sq
2-Clean (same as snatch)
cl pulls
3-Snatch assistance (usu. muscle snatch or snatch balance)
Jerk
Back squat
4-Power sn
Power cl
Sn pulls
5-Snatch
Clean and Jerk
Back squat
I do whatever assistance work I want after my main exercises. Sets, reps, and loading usually vary depending on the week. For the past few weeks, I’ve been going heavy on the classic lifts one week, so I’ll snatch, clean, and clean and jerk for heavy singles and the squats will be lighter, then the next week snatch and clean exercises for doubles @ 80-85% with heavier squatting.
Sometimes my coach will split things into strength days and classic lift days as well–this week I test back and front squat, so I will do those on different days from when I snatch and clean & jerk.[/quote]
and what’s your diet like?