Go Back   Olympic Weightlifting Forums - Catalyst Athletics > Olympic Weightlifting > Other

Thread Tools Display Modes
Old 01-19-2011, 01:41 PM   #1
Gant Grimes
Senior Member
Join Date: Oct 2007
Posts: 1,371
Default Hybrid: trois variations

I was consolidating paper and decided to post before I threw stuff out. Here are three programs that I have used or written (and received subsequent positive feedback).

1. My judo program

This is what I'll be using this year for general conditioning. My lead up program will change a bit, but this will be my base.

Squats (ME)
Squats (tempo)
Prowler work

Power snatch
Barbell complex, 5x8 ascending
Working up to a max set of 8 on your fifth set of a 48-rep complex will force you to become a man, even if you're a woman. Or a CFing male. It is appropriate for any worthwhile pursuit I can think of.

Press (ME)
Dips (tempo) + pullups
Conditioning w/implements

Power clean

5 week cycle: 4 weeks on, 1 deload
3 workouts/week
Week 1: A1 B1 C1
Week 2: D1 A2 B2, etc.
1, 2, 3 tracks 531 for strength and something like the EZ program for WL. Conditioning depends on where I am in my tourney cycle.

2. Strong back hybrid

Rack pull
Jerk support

Power snatch
Push press
Complex, 5x3 ascending

Power clean

I got obsessed with a sturdy back and trunk the second half of last year. It was fun. If you think seeing your traps through a parka is worth smashing yourself into the ground, this program is for you. 3 weeks on/1 deload. And deload here equals damn near no activity.

PS Drink beer and eat 2+ pounds of meat daily.

PPS You need to be really really good at recovering.

3. The EZ program

I wrote this for a formerly strong buddy who had run his muscle off. He wanted strength progressions, OL practice, and general conditioning that would still allow him to work in extra sessions of trail running or kettle-nut swinging. 3 weeks on/1 deload. I like this one a lot.
Attached Images
File Type: jpg EZ hybrid.jpg (91.6 KB, 442 views)
"It should be more like birthday party than physics class." | Log | 70's Big

Last edited by Gant Grimes; 01-19-2011 at 01:44 PM.
Gant Grimes is offline   Reply With Quote
Old 01-19-2011, 08:55 PM   #2
Justin Arnold
Join Date: Dec 2009
Posts: 101

Thanks for posting this. The EZ hybrid looks like it could be really useful for me.
Justin Arnold is offline   Reply With Quote
Old 01-20-2011, 06:01 AM   #3
Jim Glover
New Member
Join Date: Nov 2008
Posts: 10

The EZ plan has been great for me over the past 2 months. I superset squat and bench on day 1. And only hit the conditioning every other Tuesday due to time constraints.
Jim Glover is offline   Reply With Quote
Old 02-10-2011, 02:30 PM   #4
Leon Robotham
Leon Robotham's Avatar
Join Date: Nov 2009
Posts: 226

Thanks, Gant.

As well as the ascending weight complex I'm pretty sure the ME+Tempo+Prowler will be a bitch!
Leon Robotham is offline   Reply With Quote
Old 02-10-2011, 05:07 PM   #5
Jon Pechette
New Member
Join Date: Dec 2010
Posts: 34

Nice, I'll have to try out the first two sometime. The EZ program is very similar to what I'm doing now, but with slightly less volume.
Jon Pechette is offline   Reply With Quote
Old 02-10-2011, 09:42 PM   #6
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,628

If you check in at any point, I just had a quick question on the EZ program.

for your buddy, did he have any recovery issues getting 3 days in of lifting/week? You said he was still fitting in some KBs and trail running, but was there ever a time that he may have had to extend his lifting schedule over maybe an 8-10 day period?
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 11:52 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2015, vBulletin Solutions, Inc.