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-   -   Interested in Oly lifting (http://www.catalystathletics.com/forum/showthread.php?t=2724)

Tarun Suri 07-17-2008 11:26 AM

Interested in Oly lifting
Hey guys!

I have a months bg with SS and Crossfit and now I want to learn Oly lifts but had a few questions I thought would be best answered here.

First I was wondering what are the key differences between PM WoDs and Mike's gym 12 week program from: http://www.mikesgym.org/programs/ind...m&programID=35

Which would be best suited for a beginner with no prior experience with Oly lifting (except a bit of bad form with CF WoDs)?

I hear that there are 3 weeks before the next cycle begins, is that correct? If so that would mean I have 3 weeks to get my shoulder flexibility up and running because for the moment I cannot complete 1 proper overhead squat.

I would assume that shoulder dislocates would be the best method to increase flexibility?

What other things should I prioritize in the next few weeks to be ready for the new 16 (17?) week cycle?

Thanks in advance.

Arien Malec 07-17-2008 11:49 AM


Originally Posted by Tarun Suri (Post 34795)
Which would be best suited for a beginner with no prior experience with Oly lifting (except a bit of bad form with CF WoDs)?

Neither, IMHO. If you can, get a weightlifting coach and do what coach says.

If you can't, study Gary Valentine's progressions (I'm a believer in his approach of learning the squat variations from the beginning, though others disagree):


Basically, the progression is:

OHS, snatch balance, tall snatch, hang snatch, snatch from knee, snatch from floor; front squat, tall clean, hang clean, clean from knees, clean from floor, starting with pvc/dowel, progressing slowly, both in weight and in progression through the sequence.

There's some Burgener progression stuff on the CF website as well that is very helpful.

And get Tommy Kono's book, and study all the video you can find and post video for correction.

Or the hopefully forthcoming CA book.

For shoulder flexibility, look at Robb Wolf's Kyphosis article:


Arien Malec 07-17-2008 11:57 AM


Originally Posted by Arien Malec (Post 34796)
If you can't, study Gary Valentine's progressions (I'm a believer in his approach of learning the squat variations from the beginning, though others disagree)

Forgot to mention: the basic thing you want when learning the lifts is lots and lots of practice. Preferably, practice under a coach's eye, so you can correct mistakes, but practice nonetheless. Once you feel comfortable with the basic lifts at reasonable weight, then the CA WOD is a good fit.

The reason I don't think the CA WOD is a good fit for a beginner is in the strength cycles, you don't get much practice in the core lifts and in the bulgarian cycles, the load is higher than a beginner wants.

I'm really like the Mills 20/20 approach (in the Valentine thread I posted) for just endlessly drilling the core lifts. Just be very conservative about progressing weight -- better to drill at a weight where your form is spot-on than increase weight too early.

Just my opinion as a person coming out of the beginning stage.

Oh, and try really hard to get a good coach.

John Alston 07-17-2008 01:20 PM

Here's a post on my blog that links to a couple resources for finding a knowledgeable coach
I think a coach is very valuable, but so is getting into the sport and being around other lifters. And eventually competing, where you generally learn more in your first meet than you'd imagine.

Leo Soubbotine 07-17-2008 01:50 PM

Danny Camargo - I learned most from him and then later from Greg E and Mike Burgener.

Now Danny has started coaching at our place and I'll proceed to learn from him on a weekly basis which is super neat.

Getting a coach is a great idea!

Tarun Suri 07-17-2008 02:13 PM

In a perfect world yes, getting a coach would be a great idea, but that's not the case.

I'm going to start university in 2 months and I'm hard at saving money just to cover tuition. I don't think getting a coach will be possible for me. If I feel I have a real sticking point that I simply can't overcome, i will visit CrossFit MTL and pay for a few drop in sessions, but that's as far as I believe I would take it.

I know barely anyone who Oly lifts in my area, I had a lot of trouble simply finding a gym that allows you to drop weights for crying out loud.

I understand that for all practical purposes a coach would be essential, but I will have to make do with those links you have provided so far.

Any other resources or advice would be appreciated.

John Alston 07-17-2008 03:31 PM

If you can be uploading your lifts to the net you can get some net coaching that way.

Yuen Sohn 07-17-2008 07:48 PM

Keep working that OHS. Also, if not already, get comfortable front and back squatting to rock-bottom. Take plenty of video if you can...a relatively cheap video cam will go a long, long way.

Also, try posting on the GoHeavy Olympic Lifting Forums to see if anyone is around your area who can give you a hand.

Also, I wouldn't rule out a coach due to money alone. It might not cost very much depending on the situation. I pay 100 USD a year for Olympic lifting.

Tarun Suri 07-17-2008 10:19 PM

$100 a year? You must be kidding me! I assumed it would be something like $30/hours training session.

Anyways I posted a message there and I'm hoping for the best.

On another note, is there a Oly euivalent book compared to Starting strength by Mark Ripptoe.

sarena kopciel 07-18-2008 03:20 AM

The books I would recommend now, that is until the PM Greg Everett/Aimee Anaya book arrives, would be Kono's and A. Dreschler's.

And to second what Yoon said, I also pay a very minimal amount (with a different coach) and we are both in the NY area.

And you truly are a man of your words and have a response on GoHeavy already!! Best of luck!!

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