Beginners Olympic Weightlifting routine
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| Paul_D |  | Beginners Olympic Weightlifting routine | 05-01-2011 @ 22:52 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Hey guys, thought i'd post this up as I know that there are a lot of decent weightlifters on here. Basically I just wanted to know what a solid routine would be to start out with? I presume front ad back squatiing a few times a week with 3/4 sessions dedicated to the full lifts? Do you guys recommend doing the power versions of the lifts or to just stick with the full lifts to start with to drill tech? I was thinking of maybe doing something like this 3x per week; OH Squat 10x3 (nothing too heavy, just to loosen up) Snatch 10x2 (Trying to catch as low as possible, riding the lifts I catch too high down) Clean and Jerk 10x2 (as above) Back Squat/Front Squat (Lots of triples and doubles) | ||
| WinningHealth | | ... | 06-01-2011 @ 07:04 |
Member 1599, 15 posts SQ 170, BP 132.5, DL 240542.5 kgs @ 86kgs UnEq | It's got to be full lifts (i.e. leaving a stain on the floor) as they'll transfer more to the Olympic Lifts. You want to mimic as closely as possible the positions you'll use so a deep squat is needed. Back squat will transfer to snatch and front squat transfers to clean & jerk performance. | ||
| adamkeep | | ... | 06-01-2011 @ 08:27 |
 a dork Member 1023, 846 posts | Google Cal Strength I know they have tons of routines in excell spreadsheets on there with calculators and the whole deal. Before i had a coach this is what I worked with and the routines were pretty easy to follow. | ||
| mishima | | ... | 06-01-2011 @ 08:38 |
 pink french superstar beard Member 26, 4030 posts SQ 190, BP 0, DL 205395.0 kgs @ 75kgs UnEq | 10 sounds like a lot. I wouldnt bother with over head squat. Full and power should be trained as two different lifts. Keep your front squats strong. | ||
| MrSmall | | ... | 06-01-2011 @ 10:00 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | adamkeep said:Google Cal Strength I know they have tons of routines in excell spreadsheets on there with calculators and the whole deal. Before i had a coach this is what I worked with and the routines were pretty easy to follow. Can't find anything? | ||
| Burky | | ... | 06-01-2011 @ 10:37 |
 smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | MrSmall said: Can't find anything? Not sure if he meant [url=]http://www.cathletics.com/[/url] as they have lots of weightlifting resources? I think Mike's Gym has some Excel routines available as well. | ||
| adamkeep | | ... | 06-01-2011 @ 16:15 |
a dork Member 1023, 846 posts | Burky said: Not sure if he meant [url=]http://www.cathletics.com/[/url] as they have lots of weightlifting resources? I think Mike's Gym has some Excel routines available as well. That's what I meant! My bad! Thanks for posting that! | ||
| Paul_D | | ... | 06-01-2011 @ 16:31 |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Thanks a lot, lots for me to look at on that site. | ||
| Gubernatrix | | ... | 06-01-2011 @ 16:57 |
 pointing the way Member 1298, 631 posts SQ 110, BP 65, DL 130305.0 kgs @ 63kgs UnEq | These programmes from Queensland Weightlifting Association are good: http://www.qwa.org/programs/content.asp I recently did the 4-day-a-week one and a friend did the 3-day-a-week one. We both found them challenging and effective. | ||
| Kelvin | | ... | 06-01-2011 @ 19:11 |
 New lemon on the block Member 817, 73 posts | Glenn pendlay beginner routine: http://www.pendlay.com/A-Training-System-for-Beginning-Olympic... | ||