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 10-11-2008, 10:29 AM   #21
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Quote:
Originally Posted by Leo Soubbotine View Post
"and is time efficient." Exactly - since we're a CF gym and run classes on the hour it would take a bit too long with real heavy 10x3.

Another good thing is that it seems to really prime people for bigger workloads. Like I mentioned above, one of my training partners is trying to push her squat up but she's really a pretty technically sound lifter (Oly lifter in college) who has never really had to push herself in the squat, 10x3 right out of the box at weights that are challenging caused her to stall, as did 5x5...we switched to this and her lifts started taking off. I bet another couple weeks of this and she'll be ready for straight 10x3 by just adding a few more top sets on the front end or lowering the load for the final 5 sets a little less.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 10-11-2008, 10:31 AM   #22
Jacob Rowell
Senior Member
 
Join Date: Jul 2007
Location: Richmond, VA
Posts: 389
Default

Leo - I never thought about doing something like this in the context of a CF class. I'll have to try that. We're gearing up for a more strength-oriented winter, should fit in nicely.
Jacob Rowell is offline   Reply With Quote
Old 10-11-2008, 04:59 PM   #23
Justin Algera
New Member
 
Justin Algera's Avatar
 
Join Date: Mar 2007
Location: Queens
Posts: 28
Default

So is this done once a week? I looked at the program on Coach B's site and it looks like its just done once a week, but wasn't sure.
Justin Algera is offline   Reply With Quote
Old 10-11-2008, 07:25 PM   #24
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

we're hitting it twice a week.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 10-12-2008, 03:31 PM   #25
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

What else are you guys doing in those sessions? What about your other days?
__________________
"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.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 10-12-2008, 03:39 PM   #26
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

I was looking over Coach Burgners squatting spreadsheet and was curious what else you'd be doing for the 12 weeks? It seems lke just the 10x3 of back squats or front squats would take ~30 minutes alone. Are you limiting your heavy pulls and the other lifts during the entire 12 weeks? So you'd only be hitting light to medium weights on the snatch and C+J as well as technical work. Then using utilizing medium-medium heavy pulls on the other days?
__________________
"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.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 10-12-2008, 03:54 PM   #27
Joe Hart
Senior Member
 
Joe Hart's Avatar
 
Join Date: Feb 2007
Location: Lino Lakes, MN
Posts: 327
Default

When I did the Hatch squat program and push press and pull ups on squat days. I might have done some singles in clean or snatch but they were 80%. It did take awhile to do especially if you rested for atleast two minutes between sets. My squat went up 20KG from it though.
Joe Hart is offline   Reply With Quote
Old 10-12-2008, 03:59 PM   #28
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

Quote:
Originally Posted by Allen Yeh View Post
What else are you guys doing in those sessions? What about your other days?
I do 10x3 or 5,4,3,2,1 then 3x3 in the press, while she hits squat/press both days, and pulls on Saturdays, alternating pulls from the floor or RDL's.

My two other days are combo squat/pull and an event usually like tire or a pull intensive one, the other day is light/speed squats, 8x2 back or maybe 10x2 fronts and repetition pulls like RDL or clean high pulls.

Focus on pulls versus squats is determine mostly by the order we're doing them them in, I try to squat and pull on the same day, If it's a DL focus I'll do that first and at the highest loads, maybe working up to a max triple or double or even a 5, then the squat might be a zercher or box squat for sets of 5 or even 8.

Same with presses, if I feel like I need pullups or upper back work, I'll do those first, maybe even chest supported rows, then press. or vis versa.

I've been taking some down time recently so I'm tinkering a bit, trying to find time on the light squat day and the press day for moving event like farmers or yoke or whatever.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 10-13-2008, 08:09 AM   #29
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
Default

I'm going to start the Coach Burgener's squat program today. It calls for 10 x 3 back squats today and 10 x 3 front squats on thursday. I'll figure out the ancillary stuff as I go along. Things I'd like to stick in there are technical stuff for warmups, then maybe some light/medium snatches and C+J's just to grease the technique groove. I'd definitely like to work the jerk portion as that has been limited by my arm in the past few months and it seems to be feeling better now.

List of things:
1. Coach Burgeners squat program
2. jerk improvement
3. maintain my running (which I've been slacking on BIG time)
4. technical work

Seems doable.

300 # FS here I come.
__________________
"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.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 10-13-2008, 10:02 AM   #30
Scott Kustes
Senior Member
 
Scott Kustes's Avatar
 
Join Date: Oct 2006
Location: Louisville, KY
Posts: 1,048
Default

Oh...my...gawd...that...hurt.
__________________
Scott

Fitness Spotlight
Scott Kustes 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 08:22 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