integrating the O-lifts

[Anton Emery]

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/ind...m&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]

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]

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]

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]

Originally Posted by Grissim Connery

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]

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]

Thrusters from the bottom with the bar behind the neck. I will try them and see how that all works out.

[Anton Emery]

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]

Originally Posted by R. Alan Hester

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]

Originally Posted by Gant Grimes

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.