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View Full Version : Looking for a weightlifting program.


Zach Stevens
10-17-2010, 09:54 AM
Does anyone have a program that is free? I am asking because i am interested in how the programming looks for a pure weightlifter. Thanks!

Jarod Barker
10-17-2010, 12:23 PM
Performance Menu and Mike's Gym post a weightlifting workout everyday. I don't think you're going to find a better source than that.

Arien Malec
10-17-2010, 03:40 PM
http://s9.zetaboards.com/Strength_Discussion/topic/226254/1/
http://www.mikesgym.org/programs/index.php
http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/23828-pavel-how-would-you-gtg-classic-olympic-lifts.html
http://www.qwa.org/programs/content.asp
http://www.exrx.net/WeightTraining/Weightlifting.html
http://www.criticalbench.com/bulgarian-weightlifting.htm
http://danjohn.net/from-the-ground-up-free-ebook/

And lots of other stuff. But taking one of those programs off the shelf and applying it cold isn't likely to be successful. What are you trying to do? Where are your current strengths and weaknesses?

Zach Stevens
10-17-2010, 08:41 PM
Thanks Arien! Im not looking for a plan to use, I have lifted exclusively powerlifting and just wanted to see what weightlifting programming looks like. Its really hard to find one on the internet since every site thinks weightlifting = bodybuilding.

Arien Malec
10-17-2010, 09:32 PM
I'd go on Glenn's board (pendlayforum.com) and ask him for programming advice. He's had a good deal of experience and some success rehabilitating former powerlifters :-)

Geoffrey Thompson
10-18-2010, 07:52 AM
http://s9.zetaboards.com/Strength_Discussion/topic/226254/1/
http://www.mikesgym.org/programs/index.php
http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/23828-pavel-how-would-you-gtg-classic-olympic-lifts.html
http://www.qwa.org/programs/content.asp
http://www.exrx.net/WeightTraining/Weightlifting.html
http://www.criticalbench.com/bulgarian-weightlifting.htm
http://danjohn.net/from-the-ground-up-free-ebook/

And lots of other stuff. But taking one of those programs off the shelf and applying it cold isn't likely to be successful. What are you trying to do? Where are your current strengths and weaknesses?

I'm not a weightlifter, or at least not a good one, but, of those links, I'd like the Dan John one and this from Glenn Pendlay the most: http://www.exrx.net/WeightTraining/Weightlifting/WFW2005.html

Basically, what they have you do is snatch, clean and jerk, squat, and maybe press, with some basic variations, three times per week. They probably have changed the exact details, but the philosophy is probably the same. Also, read the Duane Hansen article here: http://danjohn.net/pdfs/best.pdf Again, same sort of philosophy.

Arien Malec
10-18-2010, 09:00 AM
I'm not a weightlifter, or at least not a good one, but, of those links, I'd like the Dan John one and this from Glenn Pendlay the most: http://www.exrx.net/WeightTraining/Weightlifting/WFW2005.html

Basically, what they have you do is snatch, clean and jerk, squat, and maybe press, with some basic variations, three times per week. They probably have changed the exact details, but the philosophy is probably the same. Also, read the Duane Hansen article here: http://danjohn.net/pdfs/best.pdf Again, same sort of philosophy.

Completely agreed. Glenn somewhere comments that up to intermediate level, different weights "feel" completely different (I tried to find that discussion in the bag of links). He likes having lifters at that level just hit a bunch of singles at a given weight.

These days, the approach I use for my own training is a quasi-density approach:

Start at 80% of max, do for singles, when you can hit 15 singles consistently with great form in ~20 minutes, ramp up the weight a bit.

Throw in some strength cycles when progression stalls, and some light work on off days concentrating on point weaknesses.