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Gym exercises to help oly lifts

Discussion in 'Strength & Conditioning Discussion' started by gazhatton, Aug 25, 2010.

  1. gazhatton

    gazhatton White Belt

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    Ive just started olympic lifting at an excellent local club but due to my work shifts am unable to go every week. For every 4 sessions I can do oly training theres 5 days I cant get there but can get to my local gym for 2 sessions.

    I was looking for advice on what should I do on these 2 sessions to try and keep progressing on the oly stuff? There are no bumper plates at the gym so I was thinking maybe just focus on "getting stronger" with something like this....

    Day 1

    Squat
    Bench
    Row


    Day 2

    DL
    OHP
    Powercleans

    Or should I throw in stuff like DB clean & press, hang pulls, push press etc.

    Any advice appreciated!
     
  2. Tosa

    Tosa Red Belt

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    It would help if you explained your schedule, and what you're currently doing at the oly gym more clearly.
     
  3. BJJ Coffee Drinker

    BJJ Coffee Drinker Amateur Fighter

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    if your day 2 schedule is in that order, I would suggest changing the cleans to the beginning of the workout as opposed to after deadlifting and overhead press as cleans require more technique and form than the other two
     
  4. gazhatton

    gazhatton White Belt

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    Ok I've only done 2 oly sessions so I do whatever the coach tells me to do on that day while he watches and shows me how to do it correctly, so far obviously i've been trying to get the technique right. In the last session I did..

    Behind the neck press
    Powersnatch
    Powercleans
    Hang Pulls
    Jerk
    Back squats

    My overall schedule over a 2 week period would be

    Sunday - Oly
    Wednesday - Oly
    Friday - Oly
    Sunday - Oly
    Tuesday - Gym
    Thursday - Gym
    Sunday (repeat from top)

    If it helps (which it probably doesnt) i'm 5"10, 80kgs and have been training for a few years. My max's are: DL 160kg, Squat 100kg & Bench 95kg (i know, i know, years of bullshit BB training and neglecting my legs have left me with strength imbalances which i'm working on!)
     
  5. Tosa

    Tosa Red Belt

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    That's much clearer.

    I'd suggest either high bar squats one day, and front squats the other. Then maybe some upper body work, either as assistance to Oly, like overhead work, or as a chance to do something different, like chins or bench. Then finish up with some posterior chain work, like GHR, back extensions or GMs.

    You could also use those days as deload or light days on occasion.
     
  6. gazhatton

    gazhatton White Belt

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    Thanks. I'll make squats the main focus, my front squat is terrible so I'll use one day to bring it up. My ego wanted me to keep benchin' so I'll keep doing it and use the opportunity to do variations or recovery sessions.
     
  7. milano

    milano I am the Walrus

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    Day1: Front Squats, RDL/SLDL, Bench, some core work

    Day2: Back Squats, OHP, core work
     
  8. $ick Money!

    $ick Money! Orange Belt

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    If you have not already, you could also ask your coach if he has any recommendations. This way if he has a specific program you do not leave anything out or do one exercise excessively.
     
  9. flak

    flak Guest

    This.
     
  10. KILL KILL

    KILL KILL Gold Belt

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    You don't have any rest days added in?
     
  11. gazhatton

    gazhatton White Belt

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    thanks
     
  12. War Wagon

    War Wagon Blue Belt

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