looking at this team periodzation chate i see you have lots of sets for the ols and squats, im wondering how can i include them into my athletes workout bc we only have 60mins in the gym. below you can see a typical monday workouts:
Barbell Warmup
Power Jerk
Power Clean
Clean Pull
Power shrug
Lunges
Weighted Hypers
Weighted situps
Barbell Warmup
Speed Snatch
Back Squat
Front Squat Pause
Bench Press
Incline Press Pause
Glut hams
Lat Circuit
Manual Neck
Russ twist
Barbell Warmup
Spilt Jerk
Hang Clean
Power shrug
RDL
Spilt squats
Hanging Leg Raises
Barbell Warmup
Power Snatch
Speed Squats Rest 30sec
Front Squats
Weighted Dips
Close grip Bench
Good Mornings
Arm Circuit
Machine Neck
Lateral Leg Raises
Brandon 2007-03-13
Sorry Coach i posted the wrong workout:
Monday: Speed/Plyos:
Barbell Warmup
Power Jerk
Power Clean
Clean Pull
Power shrug
Lunges
Weighted Hypers
Weighted situps
Tuesday: Agility/Medball Throws:
Barbell Warmup
Speed Hang Snatch
Back Squat
Front Squat Pause
Bench Press
Db Incline Pause
Glut hams
Lat Circuit
Manual Neck
Russ twist
Thursday: Speed/Plyos:
Barbell Warmup
Behind Neck Spilt Jerk
Hang Clean
Power shrug
RDL
Spilt Squats
Hanging Leg Raises
Fri: Tempo Runs:
Barbell Warmup
Speed Power Snatch
Front Squats
Back Squats Pause
Weighted Dips
Close grip Bench
Good Mornings
Arm Circuit
Machine Neck
Lateral Leg Raises
Mike Burgener 2007-03-13
i am not sureyou can do all that in 60 min. plus do the oly lifts and sqts that i do. i also have 60 min but i do a lot of super sets. for example i might do snatch, then right after kb swings. or cln and jerks then right after the set i do kb sqt pulls. this way i get all work completed in the time frame. i emphasize certain lifts then do other stuff while the athlete is resting.
Brandon 2007-03-13
thanks for your help, i was thinking about just cutting a couple sets off each lift, for example instead of during 5 sets of pulls only do 3 sets.
it would look something like this:
Monday: Speed/Plyos:
Barbell Warmup x5
Power Jerk 75x3 80x2 2x2x85
Power Clean 65x5 70x5 75x5 80x5 85x5
Clean Pull 95x5 2x5x100
Power shrug 3x15
Lunges 3x5x42
Weighted Hypers 3x8
Weighted situps 4x20
Tuesday: Agility/Medball Throws:
Barbell Warmup x5
Speed Hang Snatch 4x3x50
Back Squat 60x6 65x6 70x6 75x6 80x6
Front Squat Pause 3x5x70
Bench Press 70x10 75x8 80x6 85x5
Db Incline Pause 3x8
Glut hams 3x8
Lat Circuit x10
Manual Neck x10
Russ twist 4x20
Thursday: Speed/Plyos:
Barbell Warmup x5
Behind Neck Spilt Jerk 75x3 80x2 2x2x85
Hang Clean 65x5 70x5 75x5 80x5 85x5
Power shrug 3x20
RDL 3x5x42
Stepups 3x5x42
Hanging Leg Raises 4x10
Fri: Tempo Runs:
Barbell Warmup x5
Speed Power Snatch 4x3x50
Front Squats 5x65 70 75 80 4x85
Back Squat Pause 3x5x70
Weighted Dips 3x6
Close grip Bench 70x10 75x8 80x6 85x5
Good Mornings 3x5x42
Arm Circuit x10
Machine Neck x10
Lateral Leg Raises 4x20
Todd Thomson 2008-08-03
Hey Coach,
Love the site and really appreciate all the free info... I would like to know what exactly you mean by "All Presses." Is this strictly Military Press, or does it include Bench Press, etc.
Also, approximately what weight should one use for exercises such as Clean Pulls, Snatch Pulls, Snatch Balance & Over-head Squats in correlation to PRs in each lift?
Todd Thomson 2008-08-03
Sorry... By "each lift" I meant PRs in the athlete's Snatch and C&J. You see, I'm a soon-to-be GA at a D II college in CO. I would like to test a few ideas on myself and a couple of the assistant football coaches throughout this season. If we like our results, we might incorporate them into next year's off-season program for our players. Thanks.
Myles 2009-09-22
Hey coach I have the same question about "all presses." What does that include, the numbers are real heavy trying this during shoulder presses.
Coach Burgener 2009-09-22
presses mean, all presses. bench press, incline bench press, push press, sn grip push press. military press. anything that has a press at the end of it. if it does not have a % attached to it then that means you lift the weight and you select the weight. for example i would probably give 5x5 in the push press and or sn grip pp.....where the bench and incline i might give a %% i.e. 75%x4x3 sets.
Casey 2010-02-22
How would you reccomend split up these workouts through the week? Is is two on, 1 off until the weekend or Monday/wednesday/Friday/Saturday, etc.?
Hypothetically, if i were to start and do day 1 today, how would the rest of my week look under ideal conditions?
Coach Burgener 2010-02-22
casey--using this chart i like doing something like this: day 1 do a classical lift, a pull, a overhead. day 2 do a leg and core. day 3 back to a classical lift, pull and overhead. so you might have something like this: 3 pos snatch, sn pull, sn pp. day 2: bs, fs, back and abs. keep the squats on a separate day. however one could do: classical lift, pull, leg, overhead, core. so...maybe a 3 pos clean + jerk=classical and overhead, then a clean pull, bs, bk ext and abs. get the idea?
Smitty 2010-12-02
Coach I want to implement Olympic lifting to the strenghth and conditioning program of the high school football team where I work. Any tips on how to start teaching Oly lifts to 50 teens who have never seen Oly lifts. Thank you
Coach B 2010-12-02
smitty, i would personally take the crossfit oly cert that teaches teachers/coaches how to teach the sn, the cln and the jerk. i had 60 kids in my classes and had to teach them from the beginning. mikeburgener@mac.com drop me an e mail and i will send you some info.
Rusty 2011-06-16
Coach
Ask a question on another program but this seems to be more of the program I am looking for. Question is how do you feel about programing and doing 3 days a weeks and including one of the oplympic lifts each day, with a lower body push and pull and upper body push and pull? Example would be Day 1: Cleans, BS, RDL, Bench Press, and Pull ups. Day 2: Snatch, Front Squat, (Not sure of another Lower pull other then RDL), Military press, inverted Body weight ROW.
Does that sound reasonable for a full body, 3 day a week workout? Thanks
COACH B 2011-06-16
rusty, sounds great....either way you are on the right track.
Rusty 2011-06-17
Coach, Thank you so much for the speedy response.
Jasemin 2011-07-20
Great post with lots of imptornat stuff.
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