Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 12-01-2011, 02:04 AM   #1
KENYON JENCKES
New Member
 
Join Date: May 2010
Posts: 6
Default Building a program [from great sources w/different foci]

I just ended a training program, took a break, and am trying to synthesize a new program that fits my goals and situation, which is: 3 lifting workouts a week (MWF, 1 hour max, and only one workout where I can go heavy and drop (at my home gym) / compete 2 or 3 times a year; Run 2-3 times a week / compete 5k 2-3x a year.

Iíve had great coaches and resources (books, DVDs, websites). Comparing them, I found some insights into their different styles that others in the forum might appreciate and want to discuss.

Olyathlete: I like: 3x week, clusters, up&downs, lift offs, pullunders (tall snatch/clean) (which, I think in combination with the beginner program cured me of arm bend in snatch), 4-5 exercises per workout, interesting technique / warmup exercises.
not digging so much for me (NDSMFM): limited power and hang lifts, which I like, no high pulls, which work better in Globo Gym than full classic lifts

Jim Schmitz: I like: 3x week, a lot of hang and power lifts and high pulls, bench press (which I still like, but also incline press, which my shoulders donít like). Also, Jim wrote an article about nailing a heavy lift and a fast, long run in the same day, which is a goal for me. This is the basis for my new workout, but cutting down exercises & reps, and substituting pulls, partials, & complexes(e.g., CHP+clean) for classic lifts for workouts in the Globo Gym.
NDSMFM: too many exercises and too many reps to fit into an you & high rep squats (I donít see why I have to go more than 5 reps in anything other than bodyweight exercises - itís boring)

Performance Menu: pros: 3-5 exercises per workout, classic lift focus, 2&3 position lifts, halting lifts, supplemental and ab/back exercises
NDSMFM: 4-5x week, which doesnít work for me

Tommy Kono: pros: 3x week, low rep, classic lift focus, and also experience dealing with Globo Gym-type environment (CANNOT drop heavy weights), interesting technique/warmup exercises.
cons: only exercises described/endorsed are classic lifts, pulls, squats
KENYON JENCKES is offline   Reply With Quote
Old 12-02-2011, 06:09 AM   #2
Pat McElhone
Member
 
Join Date: Apr 2008
Posts: 180
Default

As for weightlifting, I think the template in Tommy Kono's book is where the most bang for the buck is. In Greg Everrett's Master's lifting article, I saw it again. I am sure this template is as old as training.

Here it is:
Classic Lift
Pull variation of Classic Lift
Squat

I know it is a big debate, but if you keep your classic lifts in the 60-80%, focus on speed and technique, you may miss a lot less and still make progress. Then add some weight to the bar and use the pull/ squats to develop strength.
__________________
Training Log
Pat McElhone is offline   Reply With Quote
Reply


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

vB 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 01:10 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator