Topic: Help me on how to olympic train please

[James Fernandes]

Hi I am a powerlifter who train with pro powerlifters, but I am getting into weightlifting, I know how to snatch, and powerclean and push press.

Basically Im staying a powerlifter but add in powerclean and push press, and snatches as assistance work with speed.

my best powerclean and push press is 80kg for 3 solid reps,pertty much all out, maybe can do 1 more rep, what sort of weight shall i use to train this, i was thinking around 80% of max which is around 75kg so I did today

75kg 4 sets of 4, felt good, is this ok?

snatch i did 30kg to get technique along with 10 rep deep front squats! it was light but its so difficult to stablise but its getting better, technique more, i have done 50kg snatch with 2 front squat easy,

first of all does anyone agree with the clean and push press weight and then increase every workout, also, could I train powerclean and push press 3 x a week?

[James Fernandes]

any1??

[Chris Ⓐ LeRoux]

James,

Welcome to the forum. 

If you wish to train the push press, I would suggest doing them out of the rack so you don't waste energy and concentration cleaning the weight, though thats not much of a big deal. 80% for 4x4 is a reasonable push press workout, especially since you are cleaning the weight as well, and you can train power clean and push press 3x a week.

Cheers

[James Fernandes]

Thanks Chris, thanks for repling to me by email, not sure if you remember me, but Im the powerlifter you was talking to before about 1 month ago.

I first clean the weight the push press it, then bring it down to the floor, then clean it again, and push press it, just 4 reps,

this is where I got the idea of the percentage of training the clean and push press-

http://www.muscle-fitness.co.uk/50.html

[Paul LaDuke]

James,

There are several great articles for you to read on program design, the supercompensation plan, etc that spell out the percentages and  weekly fluctuations on percentages on the Idaho Weightlifting Federation Website.  They are all about a 15-30 minute read but each article is full of concise info.  The website is http://eteamz.active.com/idahoweightlifting/ and then click on the "Programs" link or the "Coaching" in the left hand column.  Both pages have a lot of information available for you to read.

Personally I vary my percentages every week following the aforementioned supercompensation plan.  This week will be 80%, next week 85%, the following week 75%, the 4th week 90%.  I will follow this sort of a wave pattern for the next 14 weeks hoping to peak for the American Master's meet in NYC on November.  I train 4 days a week with M and Th a snatch emphasis and T and Fr a clean and jerk emphasis.  I try to squat heavy about every 8-10 days alternating between front squat and back squat.  I will do some sort of squat every lift session but those percentages vary greatly from 50% to 95% throughout a 10 day cycle.

[James Fernandes]

Thanks Paul, that website looks brilliant, basically I am stay a powerlifter for now, however incorporating olympic lifts is good to improve your dead and squat, I have been into multiple frequency squat training such as the smolov and it added 40kg onto my squat from 120kg to 160kg in 4.5months, so it worked well.

At the moment i squat bench deadlift once a week, but am thinking of incorporating olympic lifts in each session, its a good feeling lifting heavyweight overhead! I reckon I can close in on 100kg clean and push press, Ive never got the hand of the full clean but hopefuly one day I can learn it!

Thanks for the help, any1 who can help I appreciate it