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View Full Version : How does one go about structuring an Oly Program?


Patrick Daly
05-14-2013, 05:45 PM
It will be a while before I venture into fully creating my own programs but in the meantime I'm curious as to how they're structured or how to structure them. I understand basic powerlifting programming as that's what I've been doing for years. 5x5s, Smolov, Sheiko, 5/3/1s, etc. With oly lifts I just dunno. It's all super new to me. Any help would be appreciated ty.

Blake Barnes
05-14-2013, 08:24 PM
There are many different ways to design a program. The general focus should be what your weaknesses are (technique, strength, etc) and then design the program based on what you need to work on the most.

Considering your powerlifting background, I'm assuming your weakness isn't strength; so I wouldn't jump right into a squat cycle. If you're new to weightlifting you should start with a cycle that's more technique-oriented. If your technique is off because of mobility issues then incorporate several mobility exercises in your program.

There are a few really good articles on programming that Greg wrote on the site. Here is one of them:

http://www.catalystathletics.com/articles/article.php?articleID=67

Here are some cycles available on the site:

http://www.catalystathletics.com/workouts/cycles.php

Patrick Daly
05-16-2013, 06:02 PM
Awesome ty! One more question, how should I program given I work 5 days manual labor? Every day except Mon/Weds. On my previous routines (basically a slightly modified madcows or 5x5) I would workout M/W 2pm and Friday @ 5am. I can't make it to the gym sat or sun b/c they open at 8am and close at 8pm (12 hour days : /) so M-F are my days available.

Blake Barnes
05-16-2013, 08:34 PM
If you can only go at those times, that's fine for a 3-day. If you, at some point, would like to go more days with weekends included then you may have to find a new gym that is open 24 hours.

Greg also wrote an article on people having to modify their workouts and how to do it:

http://www.catalystathletics.com/articles/article.php?articleID=116

Let me know if you have any other questions.

Patrick Daly
05-16-2013, 08:40 PM
You are very helpful, I appreciate it! Much better than asking questions on bb.com lol.