Olympic weightlifting template/program

Callejul

Member
Hey everyone! Do any guys mind sharing your program to that has helped you; Clean & Jerk and Snatch better. Looking to drop my current powerlifting routine to further pursuit a goal.

I've been power cleaning / cleaning / snatching for a while now but weight does not seem progressive.

Bodyweight - 210
Clean & Jerk - 225
Snatch - 115
Clean - 235
Deadlift - 425 x 2

Really looking for guidance to construck a novice / intermediate program (in terms of Olympic lifts) for myself with the help of you guys on AM......... .......

Thank you ~ Bryan
 
~"With no rest: 400 m row 20 pull-ups 300 m row 30 push-ups 200 m row 10 pull-ups 10 push-ups"~

Awesome link!!! Thank you so much!!!

Quick question regarding the above quote from the website. Seems like a very small circuit workout, but to what end will this circuit improve performance?
 
Callejul said:
~No crossfit programs please~
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^ This made me laugh.

Invalid Link Removed

On a side note, incorporating weighted vest plyometrics, as auxiliary exercises, has helped me as well.
 
Callejul said:
I have a......... dislike for crossfit. I have friends with horror stories from crossfit.
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Im laughing for that reason because crossfit is garbage IMO. I'm with you.
 
I'm also with both of you on the crossfit.

My biggest question would be how is your technique and flexibility/mobility? If you have stalled you might want to take some time to develop technique with skill work. John North has a youtube video series to build skill.

Additionally, you may want to work to increase power development and explosion, given the difference between your deadlift and clean weights. Clean pulls will help with this regard.

Br
 
ZiR RED said:
I'm also with both of you on the crossfit.

My biggest question would be how is your technique and flexibility/mobility? If you have stalled you might want to take some time to develop technique with skill work. John North has a youtube video series to build skill.

Additionally, you may want to work to increase power development and explosion, given the difference between your deadlift and clean weights. Clean pulls will help with this regard.

Br
Click to expand...

NYiron said:
Im laughing for that reason because crossfit is garbage IMO. I'm with you.
Click to expand...

Callejul said:
I have a......... dislike for crossfit. I have friends with horror stories from crossfit.
Click to expand...

Wisdom in this posts...reminds me why I love AM so much. Oh and thanks for bringing this up...I'm still young and starting to really focus on PL for now, but it is my goal to eventually be a Power Lifter...Good info here!
 
Learn as much about the correct technique as possible. I was lucky enough to train along side someone who competed pretty successfully. With his help I increased my clean and jerk literally 25 lbs. from one session to the next. This is extreme and not typical but the point remains. These are extremely technical lifts.
 
First, are you trying to maintain 210? Or would you mind gaining a few pounds? The only reason I ask is that, for the most part and I know there are some exceptions but in general the bigger you are the stronger you can become, I'm a big fan of lift big eat big a website I found a little while ago, check there site and look at the programming tab to see the routine, follow it and post your results I'd love to see how someone else faired
 
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