Topic: Workout Advise...

[Dave Bateman]

For about six weeks now I've been doing a modified version of Dan John's workout three times a week. For a warm up I've been doing a 'Gambetta Leg Circuit' :

10 Squats
10 R&L leg step ups
10 R&L leg lunges
10 Squat jumps

Then I've been doing 8-6-4 reps for 3 sets of:

Good Mornings
Straight leg dead lifts

Power Snatch
Overhead Squat
Behind the neck press

Power Clean
Front Squat
Mil Press

I started with light weight (sometimes just the bar...) and have added weight whenever I make all the reps... I do the Pwr Snatch, Ovrhd Sqt, BtN Press as one 'rep'... Same with the Pwr Clean, Frt Sqt, Mil Press...

I'm 45 yrs old and have zero experience weight lifting... I was a sprinter in H.S. ... Just wondering if what I'm doing is appropriate and what I should look for with regards to moving on to more traditional O-lift workouts...

I have Drechsler's encyclopedia and Newton's 'Lifting for Sports' for reference, and would greatly appreciate being pointed in the right direction...

Thanks,
Dave

[Chris Ⓐ LeRoux]

If you are looking to be a pure weightlifter, this workout is on the wrong track. My first advice would be to not to try and adjust this one but dump it and find something better. I haven't read Harvey's book yet but he is an excellent coach and very intelligent person so if he has a beginner level workout in his book then I would say it is likely more suitable. Hopefully others will have time to post some more specific advice. If not, I will try to post at some point and steer you to something else.

Good luck

[Dave Bateman]

Chris,
  Thanks for the response. I know its next to impossible to gauge someone over the internet, and I hope I'm not stepping on coaching fee based toes here...

I found a program by John Cissek that is supposed to be for beginners:

http://www.deepsquatter.com/strength/archives/cissek1.htm

It seems to me to be more O-lift appropriate... It doesn't speak to technique issues and I'm wondering if that is something that comes with time, or if I'm kidding myself that I can acquire passable technique on my own...

Currently my overhead squat is the weakest link in the movements that I've been doing, it's not very 'stable'... The main hindrance to my lifting any significant weight has to be my inability to get under the bar. It's seems like such a simple thing... Pull up, duck under, catch and stand up... While I have always considered myself a fairly coordinated individual this seems to be evading me...

Thanks Again,
Dave

[Chris Ⓐ LeRoux]

Yes, this program looks much, much better. I would suggest cutting out the sprints. You can learn technique on your own to a large extent. Study the videos on the site and imitate. If you become interested in a custom training program at some point, please let me know and I will be glad to assist you. I charge $50 a month for the service. Besides designing the training program, I also provide technical feedback if sent video and the fee includes on site training with me in my gym if possible (St. Pete, FL).

Best of luck

[Matt Erdman]

That would be a good start, but remember that anything other than snatches, cleans, jerks, and squats are optional.

[Chris Ⓐ LeRoux]

I would start with the Derrick Crass Hall of Fame tribute as far as looking at technique to imitate. There are plenty of others but this was a superb technician and there is a fair bit of video in decent shape of him. I would especially check out the second video with him training the snatch and clean and jerk.

http://weightliftingexchange.com/index.php?option=com_content&task=view&id=162&Itemid=105

Edit: Also, from the top drop down menu, select Videos, Instructional and check those out. There is plenty more in the Hall of Fame(s) worth studying as well.

[Brogan Cyrzon]

Try any of these for programming as well...

http://www.qwa.org/programs/content.asp

[Dave Bateman]

Thanks guys... All the help is _much_ appreciated... I'll start the new program Monday and see how it goes... Chris, thanks for the coaching offer. I'm sure I'm going to need help with this, I just wish it wasn't 10 hrs between the N.Ga Mountains and St.Pete (I used to live in Tampa... not that that was a good thing...).

Thanks Again,
Dave