Programming for the Super Total?
I really enjoy the powerlifts but I feel like I'm missing something without including any oly lifts in my programming. I've been following PL-style traning and have broungt myself up from a skinny (165lb @ 6'4") and weak (total-485) to 215lb and ~950lb total in the last 2 years.
The downside is that now that I'm getting older I'm really starting to miss the flexibility and athleticism I used to have (I played sports in college at the club and varsity level). I'm much stronger but also much slower and less conditioned now.
I have little interest in competing and no illusions that I'll become an elite lifter but I'd like to get better and feel better without abandoning the lifts that got me were I am today.
I'm able to lift 3x/wk and am looking for some suggestions on how to train in a manner that will incorporate all the lifts of a "Super Total" (snatch, clean and jerk, squat, deadlift, and bench press).
I'm a complete novice at the oly lifts, fwiw. Any advice would be appreciated.
I do have Brooks new book and it has several "athletic" programs in it. I thought of incorporiating the powerlifts into one of those programs. Would that be a good place to start?
Thanks in advance,
I would find a local oly weightlifting club or coach to teach you the oly lifts properly.
I choose one of the oly lifts or variants for at the beginning of my training sessions and then get into the main power lift for the day and finish with assistance work. I'm not world class but this has allowed me to maintain athleticism/flexibility/strength in one body. Going out and playing movement sports (any team sport) whenever you have the chance also will help.
My training log is at:
you can see specifically what I do.
Thanks Andrew and I appreciate the link
Matt, After I started trying out the Olympic lifts a few years ago I really enjoyed them but I didn't want to give up the powerlifts either because I occasionally compete in powerlifting meets. I only lift twice a week and work my entire body each time. I do all three powerlifts in one session and throw in some body beautiful moves for the other muscles. In the other workout I do front squats, power cleans and overhead presses or jerks. Then, of course, I do more physique stuff. Every once in a while I'd throw in some power snatches for a change of pace but for the past two weeks I've been working on doing the full squat snatch.
Since you train three times a week I would try maybe splitting the PL lifts into two of those work outs and focus on the Olympic lifts in the other. Or you could try mixing them together but I've never tried that myself so I would know what kind of results you could possibly expect. Good luck!
Thanks Craig, this is what I was thinking about. I'm planning a volume type day on Monday, O-lifts on Wednesday and Intensity day on Friday.
Originally Posted by Craig T. Covington
Matt, That sounds like a good plan. The best thing you can do is try something and see how your body reacts to it. Then you can make the necessary adjustments or changes from there. That's the eternal challenge of strength training. Trying to find what works for YOU. Beautiful, ain't it?
Here are a few ideas:
One of my friends from my homecountry Denmark has been both the National Olympic Weigthlifting Coach and the National Powerlifting coach. He successfully has powerlifters use the olympic lifts on their "speed day". This probably works best if your deadlifting style is the conventional one.
If you are starting from scratch I agree with Andrew that you should go to a local club to learn the lifts. In your regular workouts, technique work with the bar could be your warm up for a long time.
An important consideration is your priority of OL and PL is the same or if one is a higher priority.
Here are a few other "random" ideas -
Begin your PL deadlift training with OL style deadlifts and when the weigth gets heavy enough switch to PL
Begin your squat training with Overhead squat and front squat and when the weigth gets heavy enough switch to back squat.
Thanks for the suggestions Karsten