Did you miss your
Login with username, password and session length
American Records from 1896 - 1972
American Records from 1972 - 1992
American Records from 1993 - 1997
Hall of Fame
All Time Best Junior + Senior American Records
Golden Standard Rankings of Junior + Senior Mens American Records
Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform
Golden Standard Calculator
Soviet Height/Weight Chart
Ivan Abajiev Training Lecture
School of Champions
Topic: My Program (Read 1171 times)
Mar 10, 2006, 08:48 AM »
Patrick Ward asked about how I was using the bands and I gave an explanation on how I used them in the single workout. I'll explain my entire routine in a moment. First I have to give credit where its due. As far as the concept of using the JumpStretch bands for Olympic Lifting that comes from Morgan Norval and Jim Parrish(Joe Average Powerlifting). They are the minds behind it. Anyway heres what I am doing currently. Just know, that I know, that it goes against the grain of probably everyone here!
Snatch Grip High Pulls-(Kono Style) 1xfailure
Snatch w/minis singled- 8x2
Stick Drills, stretching
Clean Pulls- 1xfailure
Clean and Jerks w/minis singled- 8x2
Stick drills, stretch
SSB Squat- 1xfailure
SSB Box Squat w/minis doubled- 8x2
Snatch w/bands(rotating)- up to max single
Drop Snatch- a few sets of whatever
Cleans w/bands(rotating)- up to max single
Jerks from Rack w/ bands(rotating) up to max single
Snatch or Clean Grip Deadlifts w/bands(rotating) up to max single
SSB Squats- w/bands(rotating)- up to max single
Reply #1 on:
Mar 10, 2006, 07:08 PM »
What does the SSB stand for?
you do no other lifting....no pressing, rowing or anything else? Not even much squatting..Interesting.
Reply #2 on:
Mar 11, 2006, 08:38 AM »
I only squat once per week. I get plenty of specific squats when I do the lifts. Getting buried hasn't really been a problem for me unless my form is just terrible. I have made tremendous gains squatting once per week in the past so I do think I think I will be just fine. Plus since I changed my shoes from lifting shoes to Sambas and squatting with a SSB(Saftey Squat Bar) with heavy band tension, my knees are feeling super again and no calf pain. My legs feel like springs right now.
As for the other work, I occasionally do a few chinups on the bar I have mounted in a door frame here in the house. Thats about it at this point. I have done lots of pressing and other stuff in the past but right now I have two goals and thats it. If I start to feel I need something else I'll give it a little attention.
Reply #3 on:
Mar 11, 2006, 11:39 AM »
ah, safety squat bar...nice. I love that thing.
when you say (rotating) do you mean one time you do it with bands and the next time you do it with out bands?
this is a pretty cool workout set up you have.
Reply #4 on:
Mar 11, 2006, 08:28 PM »
It means that I am going to use different band tensions, and yes sometimes I may do the lift without the bands. But, the bands are starting to make me a beliver. Understand that I am just experimenting at this point and have already made several adjustments from what I started with. I like what I have put down here. Its a good blend of ideas from people who have infuenced my training. I like it because its fairly quick to complete and it really helps recovery and this is something that Dr. Pursley, Gary Valentine and Jim Parrish have all noted as important to me. It simply fits me well.
Also my plan is I have a scheduled meet I will drop the above plan and go with the old Joe Mills 20/20 routine for 1 month to really tune in the lifts. But, hey the above may work so well in the end I may be able to simply stick with it! Only time will tell.
Reply #5 on:
Mar 11, 2006, 08:32 PM »
gotcha. i like that set up.
I too am a believer of the bands. I used to use them for benching and deadlifting back before I got into olympic lifting (lol)...then I could never figure out how to work them into these lifts. Your set up has given me some ideas though.
Reply #6 on:
Mar 12, 2006, 07:31 AM »
Glad I could help. Check your PMs.
SMF © 2011
Page created in 0.408 seconds with 34 queries.