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Old 05-23-2007, 02:22 AM   #11
Allen Yeh
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Greg, great post!
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
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Old 03-10-2012, 05:27 AM   #12
Jon Taylor
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Bumping this so I can read it about a zillion times:
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programming for o-lifting can be extremely mysterious or very simple depending on your perspective. the main problem is that people like to work with it like every other strength-related sport, and that doesn't always work.

so i would say:

1) there will be a definitive-ish guide available sometime in the unspecified near future

2) there is a basic continuum of programming: the more novice the lifter, the more generalized and simple the programming and the more lattitude you have and the more advanced, the more complex and precise it becomes

3) with any program, the goal should be taking advantage of the athlete's strengths and improving his/her weaknesses.

4) what the lifts are being used for must be consiidered. is it for power development for another sport? or is it for compettive weightlifting? very different goals with very different programming

5) you are special. no program works perfectly for everyone and no program works perfectly at all times for the same person. you will most likely have to spend a lot of time experimenting with what you/your athlere responds best to, and you/your athlete will need to run through various cycles throughout the year to accomplish various goals.

6) always return to and rely on the fundamentals. olifting in principle is a remarkably simple sport: snatch and clean & jerk as much as possible. so the goal of all programs must to make the athlete snatch and clean & jerk as much as possible (expecting athletic training situations). the squat is not a contested lift, nor is any other--they are performed ONLY to make that athlete sn and cj more. this is often ignored and the connection is not made adequately. there's no point in back squatting 250 kg if you can only snatch 100 kg.

7) a lifter lifts a single rep and rests a minimmum of 1 min between efforts in competition. training serves to improve competition. don't forget that when programming reps, sets, rest, etc.

8) opinions among coaches do vary widely, but so does the quality of coaching. and of course there are few if any facts in the training realm, only evidence and faith. have the nads to experiment, but do so based on logic and reason, not whim or a desire to re-invent the wheel for glory.

9) technique vs strength is a common argument, which in my opinion is stupid. technique is the medium through which strength is expressed. the better the techhnique, the more of the available strength can be used. so with remarkable technique and mediocre strength, you get a mediocre athlete. with remarkable strength and mediocre technique, you get a mediocre athlete. only a balance betweeen remarkable technique and remarkable strength produces a remarkable athlete. so in practical terms, don't neglect one to chase the other.

10) ultimately, athletes can snatch and clean and jerk heavy all the time. it may take years of conditioning to reach that point, but that should be a goal. olifting is far more neurologically-dependent than any other strength sport--the more frequently the body lifts heavy things, the more it wiil be able to lift heavy things. rest days become 80% or so. but the volume must be controlled. we're talking 1-5 singles at the working weight or so.

11) forget planned periodiization. not one person can tell me how his/her body will feel in 12 wks or how it will lift. stop trying. rely on more intuitive training. learn to pay attention to your body. program exercises, not weights or % or even volume too precisely. your body knows when it needs rest or when it can make a record. as mike burgener says, "when the frying pan is hot, you do the cooking." plan to snatch, cj, squat and whatever assistance work you need to shore up yuour individual weaknesses, eg. ohs, sn balance, push press, etc., and let your body tell you how much annd how many. this isn;'t easy because most of us want to lift limit weights all dayy long every day. if you think you can sn 100 for 3 singles and you start looking like shit at 70, stop there or even drop back to 60 and do a few doubles or even only singles. let yourself recover but keep the neuromuscular memory in tune. maybe you come in the next dy and snatch 110. all my big prs have come following a day or two of horrible training.

12) that's enough for now.
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