question for anyone who knows about oly

what kind of volume should I be doing.  I want switch my program so that the main focus is on the oly lifts and not as much the heavy powerlifts anymore.  I cant really find anything online except for peaking routines that lead up to a competition and Im looking more for something where  I can just slowly improve the lifts without overtraining or periodizing much.  How many lifts per week is too much or too little?  I know Ill have to fine tune it myself based on how I respond but I need a guideline as I really have no idea. 

I was thinking something like 4 days a week I could do them.  Idk how many sets though I can get away with and at what percentages of my max. 

I was thinking something like

monday
Snatch 10x2 at around 60%
Clean 10x2 around 60%

tuesday
High pull 10x2 around 60%
Power Clean 10x2 around 60%
Jerk from rack 10x2 around 60%

thursday
Clean 3x2 around 70%, 3x1 @ around 90% or higher
Power Snatch 3x2 around 70% 3x1@ around 90% or higher

friday
Clean and Jerk 3x2 @ 70%, 3x1@ 90% or higher


this is just an idea i came up with based on nothing really.  Its only the oly part and therell be assistance added along with it, probably one back squat a week and 2  front squats.  Assistance done after the olympic lifts so that Im fresh for the oly movements. Upper body wherever I can add it in.

eh...help me.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Ok so just one thing i know.  Doing those olympic lifts isn't quite as taxing as deadlifting 500 lbs, so those 3 sets of singles above 90% can be increased to as much as 7 sets.  That is based off of some guy, prillipans?  I forgot his name with a p.  I don't think I can give you any solid expert advice other than that, but I imagine olympic lifters are doing those lifts fairly regularly like you have laid out. An assistance I think might also be beneficial would be push presses.  Also you might consider doing 60% one day 90 the next then 60 then 90, rather than two 90s back to back in similar exercises, but I'm not really certain about that one either.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

Here

You may find this usefull, this is what seo was talking about.

http://www.youtube.com/watch?v=ggvQsq2WPcM

You should be able to take this and put it towards your workouts regardless of the lifts, its useful for all and any compound barbell movements.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

did you bother to google?

http://www.sport-fitness-advisor.com/olympic-weightlifting-routine.html

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rippedchick


did you bother to google?

http://www.sport-fitness-advisor.com/olympic-weightlifting-routine.html

That was a good read.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

rippedchick


did you bother to google?

http://www.sport-fitness-advisor.com/olympic-weightlifting-routine.html

that was actually tha first one i looked at.  I just dont know how to evaluate that routine at all.  I know nothing about this stuff.  Kinda lookin for someone whose a little experienced with this and focuses mainly on oly, theyd probably have the best information.  The fact that its all reps of five kind of makes me think theirs not much though put into it.  There should definatly be more maximal lifts shouldnt there?


and i know you can get away with alot more volume because of the speed of the lift and no eccentrics, was thinking about it when i wrote that up.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

For a beginner, Mills 20/20 is good. If you do it properly its enough for anyone. Technique is the most important thing and the amount of reps in the Mills program gives you the practice you need. You need to repeat and repeat and think over to yourself after every rep what went wrong, how can you improve it. Once you can pull correctly without thinking about it you can start other stuff. You dont need partials and power movements until you have the major lifts sorted. Power movements are good for people who dont need to waste time lifting above head, who just need the element of power in their training. Training to quickly relax muscles after max contraction for quick dive under the bar is also not so necessary in other sports. Oly lifts have some use but dont rely on it soley. But if Oly is your interest then stick to it. The lifts dont have eccentric portions so you can lift on consecutive days.
Always take time to warm up and get mobile before starting!
I would dedicate a day to either snatch or C&J. The Mills 20/20 would have you lift 20 reps and then go home to rest. I liked programs where 4 days a week were 
7x3 S or C&J, - undulating with %of max and sets through the weeks
5x3 high pull (grip) variation - if your form is crap then these are useless
the squat variation to suit (back for snatch, fronties for C&J)
3x5 RDLs - these 5 times a week

check around your area for power lifting clubs esp at your college

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Spenny


For a beginner, Mills 20/20 is good. If you do it properly its enough for anyone. Technique is the most important thing and the amount of reps in the Mills program gives you the practice you need. You need to repeat and repeat and think over to yourself after every rep what went wrong, how can you improve it. Once you can pull correctly without thinking about it you can start other stuff. You dont need partials and power movements until you have the major lifts sorted. Power movements are good for people who dont need to waste time lifting above head, who just need the element of power in their training. Training to quickly relax muscles after max contraction for quick dive under the bar is also not so necessary in other sports. Oly lifts have some use but dont rely on it soley. But if Oly is your interest then stick to it. The lifts dont have eccentric portions so you can lift on consecutive days.
Always take time to warm up and get mobile before starting!
I would dedicate a day to either snatch or C&J. The Mills 20/20 would have you lift 20 reps and then go home to rest. I liked programs where 4 days a week were 
7x3 S or C&J, - undulating with %of max and sets through the weeks
5x3 high pull (grip) variation - if your form is crap then these are useless
the squat variation to suit (back for snatch, fronties for C&J)
3x5 RDLs - these 5 times a week

I think ill start wit the 20/20.  I really just need somewhere to start and then Ill probably learn more about whats going on as im doing the program.

Do olympic lifters do lifts like back squat and front squat for speed or is it only for absolute strength development?

I really like jump squats and box squats with 50-60% of my 1rm but dont know if itd just be volume that would be better utilized doing oly lifts because speed squats are a little more taxing than oly lifts.  Im thinking once a week...

I just went back to that link to tha program you sent in my journal for the 20/20 not to long ago.  I like this:
"Sure you’ve got to be strong" he'd say sarcastically, "but if you don’t know how to use it, what good is it?!"
Thats exactly what im going for.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

how many times a week do you do it lol?  I didnt run across that while I was reading it.  Think Ill get away with 4 times a week along with a heavy back squat and a heavy and light front squat?

lol I did snatches for my first time ever today and I looove them.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

4 times is plenty but should be fine.