Topic: Programming for weightlifting and powerlifting

[Billy the Kid]

Background
I am 21 and a self coached Powerlifter of 3 years mainly using Starting Strength, Madcows, Sheiko and a bit of Smolov.  Best raw lifts in competition as of December 2010 are 170kg squat, 105kg Bench, 180kg deadlift at 100kg body weight (thankfully IPF in my country now features an unequipped division).  I am a novice in the weightlifts with only 2 months of practice.  I am aware I will need to change from low bar to high bar squats and conventional deadlifts so I can transition to being a quad dominant lifter.

I require an appropriate weightlifting training system that can accommodate raw Powerlifting
I am unfamiliar with the current training systems used for weightlifting but want to find one that I can add Press, Bench Press and Deadlift training to, so that I can compete in both powerlifting and weightlifting.  I figure powerlifting blocks will act as preparatory phase for weightlifting and weightlifting blocks will be more focused as competition blocks.

Current Schedule
9 weeks powerlifting meet >
8 weeks powerlifting meet >
4 weeks first weightlifting meet >
11 weeks powerlifting meet >
4 weeks weightlifting meet >
9 weeks powerlifting meet.
year end.

Most folks in powerlifting forums are against adding the weightlifts to a routine like Sheiko and I can understand why as it would interfere with the periodisation.  I don't want to stunt my knowledge as a future coach by excluding weightliftng from my experience and knowledge.  I hope that folks on weightlifting forum will have a different perspective to offer.

I will be using video and an online training log to self coach the lifts for my first weightlifting meet.

Advice in getting started in weightlifting is greatly appreciated.

[oldgit]

i do the 2 forms of lifting as well,side by side! at masters level-i won the england u/e powerlift champs and have come runner-up in gb bench u/e comps-and runner-up at gb masters weightlifting-so it can be done! i do a very simple routine-get good at the lifts-by doing the lifts!! so when peaking for a wlift comp-i do mon and fri-snatch and clean&jerk-just 5 sets of doubles at80% in week1,then 5x2 at 85% week2, then 5xsingles at 90% week3, then week4=deload-easy 5x2 at 60%, then weeks5-8 add 5% and repeat, and weeks9-12 repeat again with xtra 5% but at 100% just do 1x1 for new max! i will add some overload push press-i.e. half-3/4 rep pushes from the rack at end of cycle if doing a comp-just so bar feels light for jerk in the comp.. on wednesday-do front squats and stiff leg deadlifts and then back squat-just a couple of maintenence sets. for plift comps-mon-squat and front squat-maintenence for front squats, wed-bench and close grip and chins, fri-deadlifts and maintenence for the 2 olympic lifts-2-3 sets of triples or doubles at 80-90%. its amazing how little you have to do to maintain the strength. dont over complicate-if all you do is practice the lifts required-u cant go far wrong-we are not olympic standard athletes-no need for complicated routines-just good form and technique and max effort on those lifts is enough to do well at national level.

[Billy the Kid]

Cool, I'll do some tinkering and see what I come up with.

[morgan]

Im a masters lifter too i tend to do something like the following


day 1

Snatch or Power Snatch  3s 2s maybe a big single
snatch pull    5x3
(maybe squat)


day 2
Cleans + 1 jerk   2s
Front squat       3x3
Clean pull      5x3
DL         couple big 2s

Day 3    optinal   day
Back squat   3,2,1s   depends how i feel
DL        2,3s