Oly lifting workout programme

Banks · 26-10-2010 11:12am #1

Has anyone here ever based a training block around the the 2 oly lifts or their derivatives?? By this I mean I want to improve the lifts both technically and up the weight!!!! Anyone got a progressive programme they have used?? Aiming for a 6-8 week programme with up to 4 training days per week!

All advice appreciated....

itsallaboutheL · 26-10-2010 12:29pm

Banks wrote: »

Has anyone here ever based a training block around the the 2 oly lifts or their derivatives?? By this I mean I want to improve the lifts both technically and up the weight!!!! Anyone got a progressive programme they have used?? Aiming for a 6-8 week programme with up to 4 training days per week!

All advice appreciated....

maybe ask here?

Just don't call it Oly Lifting

g'em · 26-10-2010 12:34pm

To get better at weightlifting, we weightlift

I'm not being facetious when I say that but you find that weightlifters tend to do very little accessory work and focus on the lifts themselves. Most programmes are custom made for individual athletes too, depending on what their needs are.

To get an idea of how various Irish weightlifters train you can check out some blogs and lifting journals like this one (the current Irish no.1), this one (advanced Irish lifter hoping to make it to the Europeans next year) and my own (intermediate lifter).

To improve technically you'd really need to have someone look at your lifts for you, depending where you're based I might be able to give you the name of a coach.

gstack · 26-10-2010 3:57pm

get a coach or else do it yourself get frustrated eventually realise you need a coach, get one try and unlearn everything you did on your own its just easier if you get a coach

Colm_OReilly · 26-10-2010 3:59pm

There's a sample program in Greg Everett's book, but I'd agree with gstack above, the best way you're going to progress is with a coach.

Banks · 26-10-2010 4:00pm

g'em wrote: »

To get better at weightlifting, we weightlift I'm not being facetious when I say that but you find that weightlifters tend to do very little accessory work and focus on the lifts themselves. Most programmes are custom made for individual athletes too, depending on what their needs are.

I know to become better at the lifts you obviously use them more often than any accessory work. Was wondering how to improve my technique like would it be ok to do X number of reps and sets of a power clean, then clean pulls, then front squats. Obviously its ok, but want to get a sense from an olympic lifter like yourself wat programme did u do when u 1st done the clean/snatch????

Banks · 26-10-2010 4:02pm

itsallaboutheL wrote: »

maybe ask here?

Just don't call it Oly Lifting

Funny u say don't call it Oly lifting when I constantly hear Colin Buckley call it oly lifting and/or 'oly bar'.

But u prob know more than him.

d'Oracle · 26-10-2010 4:07pm

How friendly and jovial.

gstack · 26-10-2010 4:07pm

to improve your technique have someone who
a knows what good technique is
b knows how to teach you to have said good technique

watch your lifts and provide immediate feedback .
There may also be other oly lifters in attendance who also have good technique that will further enhance your understanding.
They will presumably be lifting in an establishment that allows Olympic weightlifting and attendant noise on equipment designed for said lifting thereby saving you the expense of purchasing said equipment /lifting on inferior equipment/being told to f%$k off out of the gym for attempting oly lifting in a power cage:D

g'em · 26-10-2010 4:09pm

I learnt from a coach

Like stack and Colm said, it's really the only way. I'd been doing power variations before then but did them very badly, and had to learn how to do them properly right from the bare basics - bar work only for the first month or so. Weightlifting is mostly technique - you can be strong as hell but without good form you'll get frustrated very fast when you realize your numbers are going nowhere fast

Generally weightlifters work in low reps and low/medium/high sets, depending on the goal e.g. when you're learning the lifts you'll work medium volume, low intensity to minimize neural fatigue, then you'd move to higher volume and medium intensity to get your fitness up, then when you're prepping for comp it's high intensity, low volume to maximize strength.

Like I said though it all comes down to form for dictating the exercises you need and also what your goals are - are you weightlifting to compete or to develop strength for sport? Do you needto develop the full lifts or power variations?

g'em · 26-10-2010 4:12pm

Banks wrote: »

Funny u say don't call it Oly lifting when I constantly hear Colin Buckley call it oly lifting and/or 'oly bar'.

But u prob know more than him.

I know Colin very well. Next time I see him I'll give him awful abuse over calling it oly lifting

Banks · 26-10-2010 4:24pm

g'em wrote: »

Like I said though it all comes down to form for dictating the exercises you need and also what your goals are - are you weightlifting to compete or to develop strength for sport? Do you needto develop the full lifts or power variations?

Mainly for sport. I know geting a coach would be ideal, was going to hit up CF ireland or ECB but between money,work, and study just don't have time!! Yeah know colin fairly well myself!! Prroblem is don't see him enough to perfect my lifts!!

g'em · 26-10-2010 4:30pm

I train in ECB and I haven't got enough good things to say about the lads. I'm also in the process of doing my Level 2 coaching course with the IAWLA so I'll be coaching more myself soon (or so the plan is). There seems to be quite a few people who are looking for intro/refresher courses in weightlifing so I'll talk to the guys again and see if there's anything they can do, I'm on my way down there now actually - I floated to idea past them a while back and they seemed keen so I'll let you know

Banks · 26-10-2010 4:54pm

g'em wrote: »

I train in ECB and I haven't got enough good things to say about the lads. I'm also in the process of doing my Level 2 coaching course with the IAWLA so I'll be coaching more myself soon (or so the plan is). There seems to be quite a few people who are looking for intro/refresher courses in weightlifing so I'll talk to the guys again and see if there's anything they can do, I'm on my way down there now actually - I floated to idea past them a while back and they seemed keen so I'll let you know

Yeah heard the same about ECB, hopefully will have my level 1 on sat!!

Hanley · 26-10-2010 5:32pm

Banks wrote: »

Funny u say don't call it Oly lifting when I constantly hear Colin Buckley call it oly lifting and/or 'oly bar'.

But u prob know more than him.

If you know Colin so well, why not ask him?

Scuba Ste · 26-10-2010 6:34pm

Where abouts are you based? If your near DCU there's a weightlifting club there that have a coach come in 3 times a week. I'm fairly sure external members can join, I'll find out tomorrow.

Like others have said without coaching you're really going to struggle to progress no matter what program you follow.

overhand_right · 26-10-2010 7:52pm

hey guys looking to learn the lifts properly on based in waterford anyone know a good coach nearby any info will be appreciated

g'em · 26-10-2010 8:22pm

There's no-one I know of in Waterford but there's a new club in Wexford if that's any good?

Remmy · 26-10-2010 8:36pm

just throwing this out here but if someone can easily high pull a weight but cant clean it would that be a case of improving speed under the bar?Or is this really difficult to tell without vids?

Banks · 26-10-2010 9:00pm

Scuba Ste wrote: »

Where abouts are you based? If your near DCU there's a weightlifting club there that have a coach come in 3 times a week. I'm fairly sure external members can join, I'll find out tomorrow.

Like others have said without coaching you're really going to struggle to progress no matter what program you follow.

Bout 15 mins from DCU, heard about the club but thought it was for students only??

Banks · 26-10-2010 9:05pm

overhand_right wrote: »

hey guys looking to learn the lifts properly on based in waterford anyone know a good coach nearby any info will be appreciated

I'm sure theres a few lecturers in WIT that could help ya. They teach oly lifts in 2 courses they teach there.

g'em · 26-10-2010 9:06pm

Remmy wrote: »

just throwing this out here but if someone can easily high pull a weight but cant clean it would that be a case of improving speed under the bar?Or is this really difficult to tell without vids?

There's lots of reasons for why that's happening tbh - not extending properly, not getting under the bar quickly enough, not keeping the bar close enough to you, inadequate wrist flexibility, and lots of others. It could be some, all or one of any of these things

overhand_right · 26-10-2010 9:09pm

Banks wrote: »

I'm sure theres a few lecturers in WIT that could help ya. They teach oly lifts in 2 courses they teach there.

If you could think of their names it would be a great help

Banks · 26-10-2010 9:09pm

Hanley wrote: »

If you know Colin so well, why not ask him?

Mainly because he lives in Cork and i'm in Dublin. U train down in TF Castleknock?? Seen vids posted by a Hanley on youtube and put 2+2 together!

Banks · 26-10-2010 9:11pm

overhand_right wrote: »

If you could think of their names it would be a great help

Well Richie Bolger is one of them, he's CSCS certified and has a masters and is a blue(nearly purple) BJJ if thats any help(seeing that ur overhand right!!!)

g'em · 26-10-2010 9:16pm

I'm going to be a total pedant here and say that unless someone has had specific training and/or experience specifically in weightlifting I'd be very wary of their abilities to coach them in the sport.

They could be grand for giving the VERY bare basics, but not much more than that.

Banks · 26-10-2010 9:20pm

g'em wrote: »

I'm going to be a total pedant here and say that unless someone has had specific training and/or experience specifically in weightlifting I'd be very wary of their abilities to coach them in the sport.

They could be grand for giving the VERY bare basics, but not much more than that.

Agree totally! Just more convenient than wexford!!!

Hanley · 26-10-2010 10:11pm

Banks wrote: »

Mainly because he lives in Cork and i'm in Dublin. U train down in TF Castleknock?? Seen vids posted by a Hanley on youtube and put 2+2 together!

But if you're just looking for a cycle/programme surely you could ask him?! He's the IAWLA coaching officer still right?

And yup, that's me. Do you train down there?

g'em · 27-10-2010 7:20am

In fairness Colin would just send him in the direction of the regional or local coaches

overhand_right · 27-10-2010 7:55am

Banks wrote: »

Well Richie Bolger is one of them, he's CSCS certified and has a masters and is a blue(nearly purple) BJJ if thats any help(seeing that ur overhand right!!!)

haha well played yeah I know the fela your talking about I rolled with him a couple of times a nice fela strong as an ox . Thanks for the help banksy

Banks · 27-10-2010 11:26am

overhand_right wrote: »

haha well played yeah I know the fela your talking about I rolled with him a couple of times a nice fela strong as an ox . Thanks for the help banksy

No probs man, he's a complete gent and would prob be happy to help or point you in the right direction!!! Good luck!!

Banks · 27-10-2010 11:33am

Hanley wrote: »

But if you're just looking for a cycle/programme surely you could ask him?! He's the IAWLA coaching officer still right?

And yup, that's me. Do you train down there?

Well to answer u and g'em together he pointed me in the direction of Hercs & ECB mainly or crossfit ireland.

Yeah Hanley train there as well as 2 other places. Bit of a **** place to oly lift tho so usually do that at another gym. Serious lifts u got going on!!

Oly lifting workout programme

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