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acfalcon
04-21-2009, 10:35 AM
I am about to be recovered from an SI joint injury and am looking forward to lifting again. I do wrestling and BJJ, and have recently had my work schedule change so I will be changing my days to workout. I have about 40 minutes to workout over lunch on Mon, Tues, Wed & Thur. Can someone give me a good workout routine to build strength and mass (I am wanting to go up a weight class) for those four days that will help me accomplish that. I know olympic lifts for fast twitch muscles are great (ie cleans & jerks) but I am not properly trained in these and don't know of anyone that can help. So can someone give me a give routine ideas excluding those types. I do have good form on other power lifts like deadlifts and squats.

Thanks

samadhi_smiles
04-21-2009, 12:37 PM
baby got back is a sweet 4 day routine. Not sure if 40 minutes is enough time for it though.

ZenMonkey
04-21-2009, 02:01 PM
Learn how to do the Olympic lifts. They are a valuable tool. Here is a 3 day split that doesn't take long at all.

Snatch 5x2
Squat
Standing OH Press

Clean and Jerk 5x2
BO Row
Bench Press

Front Squat
RDL
Pullups


As for the complicated lifts... buy Tommy Kono's Weightlifting Olympic Style and read it.

life2u
04-21-2009, 02:25 PM
Well the SI joint is a ligamentus injury, and since you cannot grow new ligaments it creates an unstable joint. Strengthening the gluts is good but I would start by not stressing the SI joint with heavy exercise or weight bearing exercise ie squats. Of course I do not know the extent of the injury but to start off safely I would strengthen in a non weight bearing way first. IMHO

acfalcon
04-22-2009, 09:12 AM
I want to learn olympic lifts, but I have been continually told that without a proper trainer they can't be learned. I was also told by a chiropractor that they are terrible on your joints. What are your opinions of that? I mean if learning from books are possible for it, I suppose it would be wise to simply start practicing them often with just light weight. Any thoughts?

ZenMonkey
04-22-2009, 02:53 PM
I want to learn olympic lifts, but I have been continually told that without a proper trainer they can't be learned. I was also told by a chiropractor that they are terrible on your joints. What are your opinions of that? I mean if learning from books are possible for it, I suppose it would be wise to simply start practicing them often with just light weight. Any thoughts?

Uh, your chiropractor probably shouldnt be giving out false information and whoever told you you need a trainer to learn them is full of it.

Buy the Kono book. Read it.

Watch elite lifters on youtube- specifically the videos from olympics

Record yourself and post the video for feedback.

Do as much research on them as you can.

Practice them with the empty bar until you feel comfortable.

In the meantime watch all of these videos, go practice them with a PVC pipe or dowel, then watch the videos AGAIN and go practice them some more.

Snatch Demo Series:

Part 1: Setting up

http://www.youtube.com/watch?v=z5hKiqBhEs8

Part 2: Dead Hang Snatch
http://www.youtube.com/watch?v=LNk-T2VF1L8

Part 3: Snatch Balance/Drop Snatch
http://www.youtube.com/watch?v=j6epczoayrk

Part 4: Pulling Sequence From Above the Knee
http://www.youtube.com/watch?v=MsGFiI5YYbA

Part 5: Pulling From Above the Knee
http://www.youtube.com/watch?v=eN10ZjuHp_0

Part 6: Pulling Sequence From the Floor
http://www.youtube.com/watch?v=4Rbv9qYdt_g

Part 7: Eccentric Pulling
http://www.youtube.com/watch?v=Cq0tlv1zJNQ

Part 8: Accessory Pulls
http://www.youtube.com/watch?v=PE-PWFaNe08




Jerk Demo Vids:

Part 1: Setting up
http://www.youtube.com/watch?v=AOtPcVLBV7E

Part 2: Dipping
http://www.youtube.com/watch?v=PN3cL0-OD-I

Part 3: Drive and Catch
http://www.youtube.com/watch?v=AtODd6SgL50

Part 4: Jerk Balances
http://www.youtube.com/watch?v=lQS5dksl_Ds

Part 5: Other Types of Jerks
http://www.youtube.com/watch?v=NkvzngtCfAs

Part 6: Other Jerk Assistance
http://www.youtube.com/watch?v=CI6lofKLQ78



Misc Stuff Regarding Bar Height:

For the Clean
http://www.youtube.com/watch?v=QOVV8sRPWao

For the Snatch
http://www.youtube.com/watch?v=J737WlAwv-o

coachjburk
05-20-2009, 06:48 AM
olympic lift are no more or no less dangerous than any lift done properly or improperly
many people dont know how to teach them properly and therefore leave them out of their program. which if they are not going to learn how to teach them is the right call