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doing an olympic routine for some weeks

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Canarian Roy
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2004/03/08 21:59:09 (permalink)
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doing an olympic routine for some weeks

hi guys, i was thinking, when i finish my current routine, to start the olympic routine here in muscletalk. I train for strength but also wanting size too, and I am wondering if switching to the olympic routine would make me gain strength, and if it would give me any gains?
this is the routine:

Day1
Clean 5 x 3
Power Clean 3 x 6
Push Jerk 5 x 3
Behind the Neck Press Snatch Grip 3 x 12
Vertical jump 3 x 6

Day2
Snatch 5 x 6
Overhead Squats 5 x 6
Squats 3 x 10
Hyperextensions 3 x 12
Weighted Sit Ups 3 x 12

Day3
Snatch 4 x 6
Overhead Squats 4 x 6
Front Squats 3 x 8
Good Mornings 4 x 10
Incline Sit Ups 3 x 10
Sprint 3 x 20 meters

Day4
Clean + Jerk 5 x 3
Hang cleans 3 x 6
Behind the Neck Press combined with Overhead Squats 3 x 3+3*
Jump Squats (no more than 50% one-rep max) 3 x 3

there is no bench pressing which could affect my bench press negatively, and by the looks of it the routine is for power more than anything else.
However, I enjoy the olympic lifts, and i was thikning of doing a 2 to 4 week period using this routine. Is it feasible for gaining some mass and/or strength?

thanks a lot
#1

4 Replies Related Threads

    help2001
    Olympian Member
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    RE: doing an olympic routine for some weeks 2004/03/09 11:30:46 (permalink)
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    Agree with J5, flexibilty is an absolute must! If you are flexible enough then i would chop the routine down to

    Day1
    Clean 5 x 3
    Push Jerk 5 x 3
    sit ups 3 x 12

    Day2
    Snatch 6 x 1
    Overhead Squats 5 x 6
    Hyperextensions 3 x 12

    Day3
    Clean + Jerk 6 x 1
    Hang cleans 3 x 6

    Day4
    High pulls 4 x 6
    Front Squats 3 x 8
    Good Mornings 4 x 10
    #2
    Canarian Roy
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    RE: doing an olympic routine for some weeks 2004/03/09 16:24:12 (permalink)
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    thanks bros.
    yes i do stretch, i think it is very important. I can bend over and reach with my hands the floor keeping my legs straight. I always strecth after each set and after the workout. I can squat 120 kilos for 5, front squat havent gone heavy, but i do know how to do it (i do my light days with 40 kilos for 13 reps front squats) and Ive tried overhead squats once, seem a bit difficult to control. Ive been practising the lifts with a light bar and have sort of got the grip of it, and I do power cleans with light weights for power, and i think my form is decent.
    ther is also this guy at my gym who has accepted to give me help with my form in the olympoc lifts. He used to do them when he was young, and got into powerlifting (can do 180 kilos for 8 reps with no sweat whatsoever!), so ive sort of have some coaching.
    #3
    help2001
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    RE: doing an olympic routine for some weeks 2004/03/09 16:55:44 (permalink)
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    then if youv got a coach then give it a go and play safe
    #4
    Rusev
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    RE: doing an olympic routine for some weeks 2004/03/09 22:59:08 (permalink)
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    Day 1 why do clean then on to power cleans waist of time and effort if you wanted to do power cleans first like a warm pu then go into cleans and then why do push jerks either do on a diff day or just do cj Same type of thing with day 4 why do cj then hang cleans

    why not do something like this

    Day 1 and 3 snatch movements

    day 2 and 4 clean and jerk movements

    and dont do so many exercises

    example

    Snatch 4x2-1
    Snatch pulls 5x3
    sit ups 3x20
    sprints

    squat cleans 6x1
    squats 3x3
    depth jumps 5x5

    power snatch 5x5
    hang snatch pulls 3x5
    deadlifts 5x2
    sit ups

    power clean and press or regular jerks 6x2
    clean pulls 5x3
    sprints



    #5
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