How/Where to learn Olympic Lifting (in Dublin)

http://defygravity.ie/

http://eastcoastbarbell.com/

Either of these will get you on the right track. I trained in ECB for a year and highly recommend it.

No experience with Capital Strength but it looks like a great setup.

www.ronincrossfit.org do an Olympic Lift course I believe.

The Olympic lifts are not really 'normal gym' friendly. You require floorspace and are moving a loaded barbell quickly overhead. Ideally you would use bumper plates as you'll frequently miss lifts or want to drop a successful lift straight to the ground from the top which won't be an option in Ben Dunne.

Learning is also difficult. A few sessions will give you an idea of what you're looking to do, but you'll be tweaking for years. These are the most technically demanding lifts you can try (it's an Olympic sport!) and any inefficiency in movement will be exposed and frustrate.

Not that I would put you off giving it a go - if you work at these and manage to progress you'll be building a lot of power and explosiveness in the process. But don't underestimate the task at hand and don't cut corners. Pay a few quid to get some proper coaching to get you started. Good luck.

It really depends. Some people can pick up the movements after a couple of sessions. Then again it might take another person months before they have reasonable technique. If you could dedicate yourself to doing the lifts 2 or 3 times a week for a month or two (Ideally more) you could learn a lot.

The lifts are difficult but not as difficult as some would have you believe. It is completely possible to teach yourself by watching videos and reading lots, which is how I started. The thing that holds most people back is flexibility IMO. People that have the required flexibility will pick it up much faster. I think though for most people it is worth the money and time to get coaching.

These videos by Glenn Pendlay are very helpful. You can find the subsequent parts in the suggestions to the right.

https://www.youtube.com/watch?v=L6SjuAOjMEk

https://www.youtube.com/watch?v=mEyoH5FV03s

As for doing the lifts in a local gym, it depends on what equipment they have. The most important piece of equipment is a barbell with free spinning sleeves (the part that holds the plates). This is required for the turn over portion of the lifts. Doing the lifts on a bar that doesn't spin freely is much more difficult and you risk injuring your wrists.

Bumper plates are also important but you can get a way with lowering lights weights after each lift. You'll have no choice but to make every lift though unless you want everyone in your gym to stare at you when you miss and drop the barbell

Anyway I hope this is of some help to you and good luck. It can be a hard and frustrating learning process but it's definitely worth it.

Can I ask what Fitness program you are using?
Just started Rugby training myself at 29, so would like to use a weights program tailored for Rugby.

There is no way you can learn ol by watching videos. What you think you are doing and actually doing when starting to ol are not the same. You will end up back with your Physio very soon.

A few sessions with a good coach would get you started but go back every few weeks to tweak things if you can't commit to a club.

Also how is your form with front squat, back squat, press? How is your mobility? Having those all dialled in beforehand will really help.

Videos like the ones Dylan posted can useful but without a coaches eye on you, you will pick up bad habits.

If you can get to one of the clubs listed then you'll progress a lot quicker than on your own. Both have experienced coaches in them.

Another option is the Hercules club in town but coaching isn't always available, you'd have to try organise something with someone in there.

If you happen to be a DCU student or alumni, I coach in the club there.

It's not that hard to learn the basics, don't mind what anyone says. It's hard to keep doing those basics with a loaded bar.

And yeah, if you can't get into a good start position in the snatch or bottom position in an overhead squat, mobility will be a limiting factor.

.ak wrote: »

Sweet, thanks for all the advice people. I think I'll look into starting with basic weights first, and perhaps move onto olympic stuff next year if I can build on the basics.

Good point on the mobility thing... I'm currently working with the physio to get a full range of mobility back into my legs/hams/hip flexors.. so I reckon I'll need to sort that out first before doing any lifting.

Is there any decent weights I can work on that don't require mobility that I can work on whilst doing my rehab work? i.e bench presses etc?

I think that sounds like a pretty good idea.

It would be best to check with your physio what exercises you can do. I'm guessing most upper body exercises will be possible. Stuff like pull ups, presses, etc. but it would be best to make sure with your physio first to make sure.

DylanJM wrote: »

http://defygravity.ie/

http://eastcoastbarbell.com/

Either of these will get you on the right track. I trained in ECB for a year and highly recommend it.

No experience with Capital Strength but it looks like a great setup.

.ak wrote: »

Thanks. Both might be a bit far out for me... Is it possible to go to one and learn what you need to do in a few sessions and then use the weights in a local gym? Is that a done thing?

I can recommend capitol strength, and they also run a beginners class 3 days a week I believe.

South circular road is pretty easy to get to if your city center based.

Im in dunlaoghaire and its a pain for me to get there, but im still really considering joining.

.ak wrote: »

To be honest, that's what I thought! But the specific moves that are outlined in the program concentrate on power/speed/explosiveness, i.e power cleans and power jerks etc. So stuff that would build your quads/hamstrings for explosiveness.

This is kind of the Oly lift fallacy.
To preform well at the oly lifts, you need lots explosive power, as well as the correct technique. Consistently develop your oly lifts and you'll build your explosive power. So there's the assumption is that they are the best lifts to build explosive power...but this is flawed.

While they do build power, there are simpler moves that require similar explosive power but are less technical. If your only goal is to build power for rugby, then there are probably better options in terms of return on investment.

My all means go with Oly lifts if you like the idea of them. I currently do them myself. I could spend my time better for power, but I like the idea of them.

.ak wrote: »

What does metcon mean exactly? I understand what it stands for (metabolic conditioning?) but what does it entail?

A) 5 Push Ups; 10 Sit Ups; 15 Air Squats for as many rounds as possible in 10 minutes
3 rounds with 15 min cap: row 500m; 15 Pull Ups; 7 Front Squats @ 65% of max
C) 5 Rounds: 30 seconds skipping; 30 seconds kettlebell swings; 30 seconds dumbell push presses; 30 seconds rest

Some ideas off the top of my head. Basically a mix of movements done in 10 - 20 minute blocks performed at high or near maximal intensity.