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Brad, I never made it past the need for beginner workouts. The best beginner workout is from Dave Turner's Hercules Barbell Club:

C&J 8 singles
Snatch 8 doubles
FS 5x5
Press 5 setsx3

There is also the 20/20 program. Twenty snatches and 20 C&Js. Increase wight ofter all 20 reps are done in good form. This is as much practice as strength training.

As far as learining the lifts COBRA makes soem good recommendations. Find a coach and if you can't find a coach take a USAW certification course.

If neither of these are possible I recommend the "World Class Coaching" videos. I only have the snatch video but it transfers over easily to teach yourself the clean. I taught myself the clean from this tape and the one time I had coaching I attempted and made a clean PR and the coach said my form was good. This video teaches a more modern pulling style than the triple extension COBRA was talking about. This is the video the Xfit used to recommend. Don't know of this is changed. I think it is available from Crain's Muscle World.

As far as the videos available from USAW, I have those too and find them useless.

As far as an on-line resource, I'll have to think some more.

Oh yeah, on top of FS, OHS and BNPP, you may want to do Romanian DLs.
 

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As far as SS and FS it is easy. Put those in in place of squats. OHS will be additional work. I'd do 5 sets of 3. COncentrate on a deep solid bottom position and getting comfortable with weight held over your head. These don't have to be killer work.

If this becomes too much squatting, still do 5x5 on the FS, just do more warmup sets and fewer work sets. Doing these exercises is as much about getting comfortable in the bottom as they are strength.
 

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Brad-- I think that your first priority would be to get the requisite flexilbilty. Obviously FS, OHS, and RDL. From there you need to learn the lifts. While learing continue to work on flexibility and the lifts. After you have the lifts down than start planning your workouts.

I think you could still train strength 3x weekly and still be able to practice the lifts. Snatch an empty bar or even 95 pounds for lots of singles it will be great practice and will get you tired, but I don;t think it is a heavy enough load to interfere with your srength training recovery. As your practice load goes up you'll know when it is time to stop practicing the OLs and start training with them.


One more thing... About your shoulder flexibility and shoulder issues. Will you consider split snatches?

Jack
 

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One more thing... About your shoulder flexibility and shoulder issues. Will you consider split snatches?
Probably. I naturally split cleaned years ago, but made myself start squat cleaning because I couldn't stand up with the weight past 230-240 out of a deep lunge. Actually had a couple of nasty dumps with steel plates, LOL--one that flipped me forward over the bar.

I naturally squat snatch now, but my technique isn't good enough to go low yet. I could probably switch to split.

Thanks for breaking down the priorities. That's one of the big things I was looking for.
 

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Thanks also for the recommendation for how to get started -- working practice alongside SS. I'll have to decide where to place a bunch of light snatches, either in the basement separate from my SS workouts or at the end of my SS warmup before squats are the first places that come to mind. I also need to decide if I'm going to immediately ditch the back squats or ride that out a little while before going to OHS and FS. A lot to think about.
 

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Me, personally, I think the biggest part of front squats did for me was helping me rack the bar. I needed wrist flexibility and the FS did that for me. If you can rack the bar, I recommend doing the squats until your progress stalls. Then, switch to the FS. Do OHS the whole time of course.

Just my thought.
 

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Sorry to keep bombarding you with questions. OHS in place of DL on the first SS day and in place of power cleans on the second day? Are power cleans counterproductive?
 

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Interesting. I think OHS should be additional not instead of. However, PCs can hurt learning the OLs as they require excessivelly long pulls. This could translate to a bad habit of long pulling making it hard to learn to jump under the weight.

I might consider Low pulls and OHS instead of DLs and high pulls and OHS instead of PCs.
 

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Good points. I need to somehow NOT fall into the trap that seems to have caught most of CF: thinking that a clean = a power clean followed by a front squat. I assume you probably cringe every time you see one of those.

I will take next week off, by force, so will have time to think about it.

Check out this schedule. I think it will undoubtedly be the maximum energy expended by me in a 5 day period, bar none.

Sunday: Drive to Clemson and meet from 4pm to 7-8pm.
Monday: Interview from 7:15 until late in the evening, including dinner. Have to give a 45 min. presentation also.
Tuesday: Interview from 7:15 until 3pm and drive home. Have to teach a 75 min. lecture also.
Wednesday: Interview at VT from 3pm until late in the evening.
THuresday: Interview from 7:30 until late in the evening, including a 45 min. presentation.
Friday: Interview from 7:30 to 3pm. Collapse from exhaustion.

Following week is UK for 2 days. I guess I should be thankful for the interviews, but they're completely overwhelming at the moment.
 

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DBradD,

To add on to California Jack's recommendation of front squats, be sure your flexibility is at the point where you can keep that solid rack with your elbows pointed high. You should be able to keep that rack even when you are at the rock bottom position. This will help you develop a solid base for the "catch".
 

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Brad-- Good luck. Man you're gonna have a lot of talking to do. Do you interview at UMR soon?
...
I probably won't interview there if they offer one. Don't care for hte location. 2 hours to the airport and 11.5 hours from our families. Really crossing my fingers for Clemson.
 

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COBRA-- What's your opinion on the rest of my advice to DBD?
California Jack,

I'm with you on the inclusion of OHS daily and FS in place of back squats. Initially, I think the OHS should be practiced as much as possible since the light load used shouldn't effect the quality of the training session.

Whether or not to include PC's would be dependent on DBradD's goals with the lifts. From personal experience I think the PC's often turn into an arm pull and/or missed lift (awkward sumo squat with elbows pointed down) when the load gets too heavy, but they do have their place. Using snatch pulls and clean pulls require the same "explosion" as the PC's.

I think he's got plenty of info to get started: O-lifts, pulls, squats, press/jerk, and some kind of hip extension such as GM or RDL.
 

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Thanks guys. That's a lot of good info. I've been reading and researching it for the last couple of days.

I have to do some thinking to decide the long term goal. Competition sounds fun and I think might be able to do ok if I can stay injury free. OTOH, life punishes the specialist. There is plenty of info out there for combining strength with metcon nowadays.
 

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Thanks!

Just walked through the door. Trip went well, although I'm just about completely exhausted now. My presentation and lecture both went very well. Clemson is a very nice place. I'd guess that my chances were extremely good except that most of my research history has been from private sector sources and folks are obsessed nowadays with getting jobs from the public sector. I think my chances are fairly good--mostly depends on who applies. If one of the other 3 candidates has a history of capturing $1M public sector projects, then I'm done for, especially if the candidate is a female or minority. Just no way to know who else applied. After 2 solid days of interrogations (oops, I meant interviews), I think I need to buy a wench to remove the anal probe. I have a sunburn from the bright lights and my voice is about gone from all the talking. I don't think I want a job badly enough to do this more than one more time.
 
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