Basic Periodized Oly Template - Potomac Crossfit 321

Brian Wilson · 03-01-2011, 01:18 PM

Wanted to put this up for critique or thoughts:

Basic Periodized Oly Template - Potomac Crossfit 321

I got crushed doing the Performance Menu programming a while back. That led me to work on this idea and template for a while. I've seen good progress and good recovery.

However, as I point out in the post, I have no idea what I'm doing, so any critiques are welcome.

sarena kopciel · 03-01-2011, 04:47 PM

Programming is covered in USAW Level 1 Sports Performance Coach Certification. Maybe that would be a good thing for you to attend?
http://weightlifting.teamusa.org/coa...-certification

Ryan Lyman · 03-01-2011, 05:58 PM

ditch the 531 and simplify. there really isn't much to it:

SN, CJ, then FS or BS, press or PP if you like (personally i wouldn't DL). rest a day, then repeat.

at this point in the game, i suspect there is no need for periodization and that basic linear progression would suffice on the squats/press...

there are a ton of basic/beginner oly templates/programs out there, here's two:

http://danjohn.net/beginners/
http://www.pendlay.com/A-Training-Sy...ers_df_47.html

buy and read greg's and tommy's book for a resource, amongst others.

here are other resources either to enlighten or confuse you further (hopefully the former):

http://weightliftingexchange.com/smf...hp?topic=370.0
http://www.criticalbench.com/bulgari...ghtlifting.htm

in the end, if you want to get better at olympic lifting, you need to do the lifts. just temporarily dump everything else and do it. you can then slowly add stuff back in...

finally, and most importantly, i would highly recommend finding a quality olympic lifting coach and do whatever he/she says for a minimum of 6 weeks, preferably longer. pick their brain to no end

Dana Cole · 03-02-2011, 07:51 AM

Great post by Ryan

Brian Wilson · 03-02-2011, 01:26 PM

Thanks for the feedback guys. Let me again qualify the below with: I only know enough to get me in trouble. However....

USAW: I did the USAW Club Coaches Cert. As an instructor (USMC Instructor, not including my experience in training at my gym), I would rate it a 1 out of 5 for meeting the teaching points that they advertised. I get that it wasn't designed to teach programming or coaching extensively, but even what they advertised wasn't taught effectively IMHO. Getting me to come back to a USAW cert would take some doing.

Linear: I've had a lot of folks that I've coached or have coached athletes in my facility try linear, and it has stalled out fast unless coupled with extensive and detailed coaching. Even then, stalling happens quick.

I appreciate the links and refs Ryan, good stuff.

Ryan Lyman · 03-02-2011, 03:23 PM

Quote:

Originally Posted by Brian Wilson

Linear: I've had a lot of folks that I've coached or have coached athletes in my facility try linear, and it has stalled out fast unless coupled with extensive and detailed coaching. Even then, stalling happens quick.

i actually found that it hardly required extensive/detailed coaching beyond the initial assessment of the lifts. only the presses tend to peter out quicker. i watchful eye is still a plus, but i suspect you were missing adequate food and rest....

at any rate, 531 and metcons will leave you too beat up to properly perform the lifts and develop the proper pathways. tread wisely and look to those who have accomplishments and/or experience in the field. when in doubt, simply.

BTW: are you trying to develop this program for yourself or CF clients?

Brian Wilson · 03-02-2011, 04:17 PM

Good feedback, appreciate it.

Definitely both. I've used it in a variety of forms for myself and Crossfit clients. This is the template that got the best results. Wasn't too high a volume to detract from Oly/Power lifts, enough to see some gains.

Will keep playing with it with some of your thoughts in mind. Appreciate the feedback.