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-   -   Beginner Oly lifting programming (https://board.crossfit.com/showthread.php?t=71743)

Pearse Shields 11-28-2011 02:14 AM

Beginner Oly lifting programming
 
[url]http://www.qwa.org/programs/tbeg6.asp[/url] (WFS)

Here's a programme that my friend recommended to me as a good beginner's template. What do you guys think of it? If I were to do it, I'd probably increase the frequency to 3 times a week, rather than 2. It's a fair amount of volume for lifting compared to what I'm used to at the moment, but it seems like it'd be fairly solid as a basic programme, maybe with some minor changes to the abdominal exercises recommended.

Mike Wazowski 11-28-2011 07:50 AM

Re: Beginner Oly lifting programming
 
I had no idea there are Olympic lifting 'programs' that do not teach full lifts :confused:
If you are completely new to Oly lifts and want to learn proper techniqe, 3 times a week for a period of 12 weeks would be a minimum to achieve basic technical proficiency, after that at least another 6-9 months 3 times a week to start feeling comfortable with the lifts. I may post a 12 week program for beginners later in the day if you are interested, it is quite a pain to type.

Andrew Bell 11-28-2011 08:54 AM

Re: Beginner Oly lifting programming
 
Do you want to continue to do met cons, or are you looking for go straight oly for a while? The one you posted isn't my favorite for either, but if you think it's right for you go with it.

Andrew G. Greenberg 11-28-2011 08:57 AM

Re: Beginner Oly lifting programming
 
[QUOTE=Pearse Shields;1008583][url]http://www.qwa.org/programs/tbeg6.asp[/url] (WFS)

Here's a programme that my friend recommended to me as a good beginner's template. What do you guys think of it? If I were to do it, I'd probably increase the frequency to 3 times a week, rather than 2. It's a fair amount of volume for lifting compared to what I'm used to at the moment, but it seems like it'd be fairly solid as a basic programme, maybe with some minor changes to the abdominal exercises recommended.[/QUOTE]

This is a bad beginner template because it includes too many exercises, and also because the actual lifts do not seem to be there. Oly training is pretty simple. Snatch, then clean and jerk. Squat 2 or 3 times a week.

Lincoln Brigham 11-28-2011 09:36 AM

Re: Beginner Oly lifting programming
 
I'm not a big fan of template programs for beginners, to start with. This one in particular has too many power versions of the lifts and not enough (any?) of the full squat versions.

Olympic weightlifting requires flexibility, technique, speed, and strength. Of those four variables, which ones do you suck the most at? That's what your program needs to focus on.

Note that there is no stretchingin the QWA program. Why not? Not everyone has the necessary flexibility. Note that there's a heavy emphasis on strength building exercises and not a lot of technique drills. Why not? I've met plenty of beginners who were very strong but had lousy technique. In short, this program is way too generic for my taste.


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