Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 06-05-2014, 10:49 AM   #1
Rob Chu
Member
 
Join Date: Jun 2014
Posts: 73
Default Pure leg strength program?

I am in the process of learning the lifts through a 6 week program and was told not to do too much olympic lifting by myself to avoid forming bad motor habits. I have about 4 weeks to go and would like to focus on getting my leg strength up before I jump into the starter cycle on this site.

Anyone have any recommendations? Should I just use the 4 week leg-strength cycle on this site and not do the other movements? The class I am taking is only 2x a week and we are using very light weights so I can really just focus my energies on getting my squats up.
Rob Chu is offline   Reply With Quote
Old 06-07-2014, 06:06 PM   #2
Dan Ewer
Member
 
Dan Ewer's Avatar
 
Join Date: Oct 2013
Posts: 67
Default

Can u do

Monday
3x5 back squat

Wednesday
5x3 front squat

Friday
3x5 back squat

Just use the same weight for all sets, then if you make all reps go up next session slightly, this is just basic linear progression..
Dan Ewer is offline   Reply With Quote
Old 06-09-2014, 03:41 PM   #3
Rob Chu
Member
 
Join Date: Jun 2014
Posts: 73
Default

Thanks for the response. This is actually virtually exactly what I'm doing other than the fact that I am doing 3x5 for front squats instead of 5x3. Is there a particular reason why the reps should decrease for front squats?
Rob Chu is offline   Reply With Quote
Old 06-10-2014, 02:44 PM   #4
Dan Ewer
Member
 
Dan Ewer's Avatar
 
Join Date: Oct 2013
Posts: 67
Default

Mate, I'm not even really sure why, I think it's just that the front squat carries over more.. It seems to be what most basic program's prescribe though
Dan Ewer is offline   Reply With Quote
Old 06-10-2014, 04:25 PM   #5
Blake Barnes
Moderator
 
Blake Barnes's Avatar
 
Join Date: May 2013
Posts: 395
Default

It would help to see what your program looks like. Would you be able to do DLs and Lunges or anything else besides Squats?

I wouldn't see any harm in doing other strength work like Pressing and Pulling exercises as well to keep the body balanced.
__________________
Blake Barnes
Blake Barnes is offline   Reply With Quote
Old 06-13-2014, 09:13 AM   #6
Rob Chu
Member
 
Join Date: Jun 2014
Posts: 73
Default

Quote:
Originally Posted by Blake Barnes View Post
It would help to see what your program looks like. Would you be able to do DLs and Lunges or anything else besides Squats?

I wouldn't see any harm in doing other strength work like Pressing and Pulling exercises as well to keep the body balanced.
I guess I don't really have a program, but basically what I've been doing is as follows:

M - Backsquat 3x5

T - technique class, overhead press 3x5

W - Front squat 3x5

Th- technique class

F- Backsquat 3x5

In addition to the above, after the squats I will usually do very light snatches/cleans on the minute for like 20 minutes and depending on how I feel, I do some pullups/pushups/dips/ab work before bed

I am trying to get away from the heavy upperbody exercises though because my upperbody is strong relative to my lowerbody and I think it has led to some stiffness, particularly overhead
Rob Chu is offline   Reply With Quote
Old 06-13-2014, 03:52 PM   #7
Blake Barnes
Moderator
 
Blake Barnes's Avatar
 
Join Date: May 2013
Posts: 395
Default

I see. Well I wouldn't completely forget about the upper body but it does sound like you need some lower body work for sure. You can take a look at some of these training cycles we have on here. We have a few leg strength cycles that have been successful for a lot of people.
__________________
Blake Barnes
Blake Barnes 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

BB 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 07:05 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.