PDA

View Full Version : integrating the O-lifts


Anton Emery
01-19-2009, 04:19 PM
Hey Everyone,

I am a juijitsu guy but would like to learn how to O-lift. Mostly to improve my explosiveness, power, and strength, and also cause it just looks fun to do. I went to Greg Everetts O-lifting seminar last year and i would actually like to utilize what i learned.

So how to work it into my grappling training. I usually grapple 3 days a week, Tues, Thurs, and Sunday. I was thinking of doing Mike Burgener's beginner program, keeping things light for a while, and not doing the 4th day/max effort till technique is dialed in.

http://www.mikesgym.org/programs/index.php?show=program&programID=10

At Crossfit Portland i have access to what i feel is pretty good Olift coaching. The owners are knowledgeable, and one of the members is an Olympic lifter and a strength coach at a local university.

I could throw in a metcon fininsher a time or two a week so i dont become totally lazy.


Anton

Joe Hart
01-19-2009, 08:20 PM
Last summer I tried to do the CA WOD and grapple 2-3 times a week. I liked it but it wore me out. Mostly because I didn't arrange it properly. I would lift and grapple on the same days once in a while. Bear walks and roll back squats really suck after you squatted prior. I have also figured out that I am older than I used to be (40 in March) and should recover better and get more sleep. So when I eased up some, my lifts went up and my shoulders quit screaming at me.

I think it will work you just have good nutrition, sleep and recovery. There should be an acronym for good nutrition sleep and recovery. Just to make things quicker.

Good luck with that and let us know what you came up with.

Garrett Smith
01-20-2009, 04:29 AM
My suggestion would be to start with one snatch + FS and one C&J + BS day per week. I have a template of this type of workout in my log from ~6weeks ago.

Don't go over your head at the start, work into it. OL and MA both use a lot of CNS energy.

Grissim Connery
01-21-2009, 01:02 PM
get low. in grappling you wanna be in a ball. thus when you land in a clean or snatch, get comfortable landing deep down in the hole.

R. Alan Hester
01-21-2009, 06:56 PM
get low. in grappling you wanna be in a ball. thus when you land in a clean or snatch, get comfortable landing deep down in the hole.
I agree, but unless you want to learn the Olifts for their own sake, why not do what Bryce Lane suggests: http://www.ironsports.tv/bigpower.htm

It has no learning curve, but works explosiveness from the hole.

Joe Hart
01-22-2009, 10:18 AM
Interesting...I would call the "cheerleader" thrusters. I think that idea might be taken:) Nice tight little power work out. That would fit right around in Robb's Power Bias.

Derek Simonds
01-22-2009, 10:56 AM
Thrusters from the bottom with the bar behind the neck. I will try them and see how that all works out.

Anton Emery
01-22-2009, 12:24 PM
Yea, i guess it i was strictly training for grappling performance there are easier ways to explosive power, with less of a learning curve.

I feel as a Crossfit trainer i need be better at them, as that is one of the components of the program and i need to be able to teach them to others, even if only at a basic level.

Right now during my warm up i am going through the learning progressions for the clean and snatch, though on separate days. I'll probably keep at that for a little while, till my technique gets better.


Anton

Gant Grimes
02-03-2009, 01:47 PM
I agree, but unless you want to learn the Olifts for their own sake, why not do what Bryce Lane suggests: http://www.ironsports.tv/bigpower.htm

It has no learning curve, but works explosiveness from the hole.

Getting there is half of the fun. This exercise is nice enough, but it doesn't mimic the pickups/shoots at all.

R. Alan Hester
02-03-2009, 05:58 PM
Getting there is half of the fun. This exercise is nice enough, but it doesn't mimic the pickups/shoots at all.

Good point. The weight is in the front of the body when you dip for the single or double. I wonder if dipping then grabbing a sand bag and exploding up would work? Just spitballing here.

Gant Grimes
02-04-2009, 07:26 AM
Good point. The weight is in the front of the body when you dip for the single or double. I wonder if dipping then grabbing a sand bag and exploding up would work? Just spitballing here.

It wouldn't be as quite effective because it leaves out the eccentric (loading) part of the movement. That's the nice thing about the O-lifts, you pull up, drop yourself under the load, and then stand (or explode) up. Speed squats and deads are a good complement to the OLY if training for pickups.

http://www.youtube.com/watch?v=Rp324EZGY3A&feature=related

Craig Brown
02-04-2009, 09:33 AM
Watching Judo makes my neck hurt...

Anton Emery
02-05-2009, 03:04 PM
I guess I'll just have to make some time in the near future to learn the O-lifts then.



Anton

Grissim Connery
02-05-2009, 04:43 PM
I guess I'll just have to make some time in the near future to learn the O-lifts then.

Anton

wait so what are your workouts mostly comprised of? i'm just coming back to OL after taking a break to focus on gymnastics stuff. i feel that you can only work on your metcon for oh so long until you really need to develop the skills and strength associated with the complicated lifts. for example, my burpees go a lot faster now that i've worked on a lot of planches.

maybe i'm just still biased towards the crossfit pyramid, but after you've developed your cardiac output to a reasonable capacity, it would seem that, unless your focus is gymnastics, that OL would be the next most crucial element. either that or some other momentum based weight movement like throwing.

i find that i generally get enough metcon training out of rolling alone. if i wanna metcon throughout the week, >2 sessions a week (ones like cindy or barbara) will start tearing me up unless i drop all other exercises (static holds, etc.). i find that skill work is more important than an over-emphasis on metcons. thus with a decent intensity in your rolling sessions, the main requirement of workouts is to solely build strength. thus gymnastics and OL are 2 of the best things to learn.

i'd only consider excess metcons if i absolutely had to make weight. but for the most part you can just add extra steady state walks or something and keep workouts for skill building and BJJ for cardiac development.

in terms of transfer between OL and BJJ, i feel that landing in a full squat, whether during a clean or snatch, is very beneficial. because you are controlling and balancing the weight while in a tight ball with your ass to the floor, it really helps develop body tension for passing. while passing, you're trying to manipulate the guy's hips/spine without over-extending your own body. thus the ability to maintain a ball while still controlling an external force is helpful.

i don't like to think as much about doubles with it b/c i suck at doubles (ok at singles), but for me personally i feel that whether or not the double is there is based on the guy's stance/reactions/etc. i try not to fight another guy's strength especially in that situation cause i feel that stubbornly taking a double after a guy has hit a nice sprawl is just about the most tiring thing in the world. fuck that. i wanna be lazy.

i'm not disagreeing with the notion that OL helps shots. it definately does. i just feel that i've gained the most benefit in passing.

Anton Emery
02-06-2009, 10:09 AM
Right now outside of BJJ i am doing one day of maximal strength work and two days of conditioning. My strength day is usually a lower body movement, then a pushing movement and a pulling movement. So something like back squats, strict press, and weighted chins. Usually its 3x3 on the squats and press, 3x5 on the weighted chins. Ill do a quick finisher here as well.

The other two days are metcons of some type. If what they are doing at Crossfit class that day will fit i will do that. Or else i will come up with something on my own, or one of Ross Enamaits workouts. I like his stuff alot.

Right now i am have been warming up my workouts with some of the O-lifting skill progressions from Greg's book.


Anton

Garrett Smith
02-07-2009, 09:47 AM
Anton,
Investing in one training session a month with a coach who really specializes in OL would be a very worthwhile investment.

Make sure he/she knows what your goals are and how much OL you want to do in your week. Ask them what you need to do for homework between sessions.

Anton Emery
03-17-2009, 10:55 PM
Still have not made any headway into integrating the O-lifts. Being sick, then other life responsibilities has not had me training much lately. But i need to get something going soon.

I was thinking about Robb's Fight Prep article, where every session with Glenn he did a short strength circuit of pushing, pulling, and lower body. In the article it was mostly the slow lifts, but in a recent post he had indicated that he was now doing O-lifts for the base strength work. So i am trying to think how to do that for myself. Outside of BJJ i can train three days a week, right now its Tues, Thurs, Saturday. So perhaps something like:

2-3 reps of 2-3 sets

Tues:
Clean
Front Squat
Push Press
Chins or Rope climbs

Thurs:
OH Squat
Snatch
Press
Chins

Sat:
Back Squat
Jerk
Upper body pulling movement

As far as loading the O-lifts will be pretty light across the board. I would focus on technique and slowly increase the weight, taking a back off week after three weeks. I feel at Crossfit Portland that i can get good instruction from the owners.

This strength section would be short enough so that i could do a metcon afterwards, though nothing to long.

Curious to hear what others think. I dont have any experience programming for the olympic lifts, and cant seem to find any templates online that talks about programming them for other sports. I feel i could benefit from the explosiveness and coordination that they offer.


Anton