I'm looking for a beginner Oly lifting program, if anyone can point me in the right direction.
I can't train with a coach right now, so hopefully I can learn the movements on my own, although I have some background with the c&j.
Ideally I'd be very happy with an excel spreadsheet if anyone has one where I can input my own data, if not then a generic routine would be good too.
Thanks in advance!
Does this one look okay? Would anyone advise for/against this?
http://danjohn.net/beginners/
Read Dan John's "from the ground up", and if you wanna get really technical, Greg Everett has one of the best Oly lifting books on the market.
Last edited by Ron_Hendrix; 03-03-2011 at 01:09 PM.
Thank you.
How many days a week can you train, how old are you and how much do you weigh?
Monday
Back Squat
Power Snatch
Power Clean & Jerk
Front Squat
Tuesday
Snatch
Clean & Jerk
Wednesday
Back Squat
Power Snatch
Power Clean & Jerk
Front Squat
Thursday
Rest
Friday
Snatch
Clean & Jerk
Saturday
Power Snatch
Power Clean & Jerk
Front Squat
Clean Grip Deadlift
Start out very light, 5 sets of singles in the lifts. 4 sets 2 reps in the squats. Make sure you stretch good and are warmed up before you start. You need to a find a coach or a group of people who are training the Olympic Lifts. It would be really helpful if you had someone check your form at least once a week. It is a very hard sport to do alone. Hard yes, impossible no. Train hard and have fun!