View Full Version : Benefits from a strictly Olympic lifting routine?

09-11-2002, 10:38 PM
First of all does a routine of that nature exist? If so, are there any benefits from doing a routine of that nature. Will I see hypertrophy or strength gains?

09-11-2002, 11:55 PM
I think so. Improved explosiveness/speed. Those OL's dont look scrawny to me; I dont think they're weak either. How's school/work man?

09-12-2002, 05:46 AM
I think they exist, but i don't have one. Do a google search and see what you get.

You would develop primarily explosive power and enourmous strength.

09-12-2002, 09:11 AM
Yes they exist. You will increase your explosiveness and speed strength more with an olympic lifting program than with any other program out there. Olympic lifters have a higher degree of speed-strength than any other group of athletes on the planet.

However, dropping to a full squat position, while racking a clean, or while executing a snatch, year in and year out will wreak havoc on the knees and back. Most olympic lifters have a relatively short lifting career, cause the body just will not take the abuse.

I am not down on olympic lifting at all. Everyone who has access to a good coach to teach them these highly tecnical lifts should consider throwing them into their routine from time to time. Who doesn't want to be more explosive? However, because of the highly complex nature of the movements, and the relatively high risk of injury, I would recommend seeking out someone who knows a lot about such things rather than just figure it out as you go. elitefitness.com powerlifting board has some sticky's about how to execute these moves by a very knowledgeable coach if you are really interested.

A search on the powerlifting board at elite will probably reveal some links, I remember seeing some video clips over there of how to execute the 2 movements.


09-12-2002, 09:34 AM
An OL routine would be great; however, and this is the main reason I don't do it, you can't expect great increases in hypertrophy or maximal strength in the core lifts of the body, with the exceptions being the squat and overhead press (if you do a true 3-lift OL program).

An ideal program, you'd train the C&J and Snatch 2-3x a week, along with accessory movements (front squats, overhead squats, back squats, Romanian DL's, et al). Frequency is the key with OL. Because of that high frequency, cycling intensities and volumes is a must.

Like benchmonster said, doing the full competition cleans and snatches does wreak havoc on the knees if done with heavy loads and for long periods of time. That's one reason I only do the "power" versions instead of the competition.

However, while a full OL routine doesn't fit with my goals at the moment, it might one day; and even now I use the movements in my training. You'll be surprised at how much they can improve even doing them even 1-2x a week, if you focus on form.

A coach would be very very helpful; I had to learn the ******* on my own. To this day, I physically *cannot* do a full clean, and can't do a full snatch with any kind of weight. My pulling technique is only now starting to refine itself after nearly 3 years of doing these lifts. So yeah, a coach would be a big help.

09-12-2002, 05:20 PM
Great thanks guys. I've always been wondering on whether I should incorporate a short phase of OL'ing into my routine. Once I get more exerience under my belt, I'll start incorporating such OL movements.

Syspot - School and work are not as bad as I thought it would be. I even have time to eat and train properly. So it's all good for now.

09-12-2002, 05:37 PM
heer are some routines

needless to say you need lots of flexibility and lots of practise. be prepared to spend 2-3 months just using a light bar




depending on your fibre ratio type, you may or may not gain size doing these lifts. I do :)

09-12-2002, 05:37 PM
Thanks blitz