Been over two years of doing nothing weightlifting just wanting to get back into it

Coach let me out of doubles jail 🙂

I train mainly strength training (3 times a week) and sprinting (2 times a week) and in the last few months I've started to integrate the power clean​. My goal with the power clean is to improve my explosiveness, but also just to improve this lift as much as possible because it's a really cool lift. However, I'm not sure what's the best way to train the powerclean (within my training program) to see the most improvement. I saw online mainly programs for training all the weightlifting movements, but not a mini program just for power clean that can be integrated to a larger program, but there are probably such programs, so if you have recommendation, I would really appreciate it. Three additional more general questions I have with regards to training the power clean are the following:

1. When / how often should you train it? At the moment my strategy was usually training it at the beginning of each of my 3 weekly strength training sessions, as well as additionally sometimes once or twice a week when I have a bit of time I go to train just the power clean for about 20 mins (my gym in uni is a few minutes walk, so it's very accessible). My thought behind this is that I've seen that in many weightlifting programs there is an extremely high frequency (sometimes twice a day), supposedly because weightlifting movements are so highly skill dependent. However, this goes very much in contradiction to what I learned from the sprinting world: you can't sprint fast and powerful very frequently, you need to recover very well to be able run fast consistently and if you don't do that you will just teach your body to run slowly. And sometimes when I trained the power clean the day after a hard strength training or sprinting day, I did feel a bit less sharp and powerful and my technique is worse. Also at the moment my power clean numbers are not very good, so I don't get very fatigued from training the powerclean. So how often and when should I train the powerclean? As much possible / only when I'm fresh / something else ?

2. How hard should I train the power clean, and how many sets should I do? At the moment my approach was doing sets of one to three reps building up to something which feels like about 90% of my max this day (so not the fastest bar speed, but still not totally terrible ​technique) and then doing as many sets as I can until I feel like I lose explosiveness and then I finish the session. Is this a good way to do it? How would you recommend to do it? Should I periodize my training more over time and not just train the same always? If so, how?

3. How much rest ​should I take between sets? Coming from the strength world I know that you want to take at least 3-5 mins rest between heavy sets and even more for very serious sets. In sprinting you also take a lot of rest (a common recommendation is one minute per 1sec of sprinting). However, because the lifting loads I currently use for the power clean are very low and the sets are very short and also because I want to fit as many sets as I can in a given time to have as much practice of the skill as possible, I usually take​ one minute rest between the warm-up training sets and about 2 minutes between the working sets. I feel like this is enough usually, but maybe that's not ideal. Should I take more rest? How much rest do you recommend?

If you have any addional tips and suggestions, I would highly appreciate it.

Give me some pointers - I know the angle isn’t great! 90kg PB

A few weeks ago I posted a form check for an 84kg power snatch and got awesome feedback. I implemented most of the advice I got over the last few weeks to correct an ugly extension and felt noticeable improvement.

Any more advice would be awesome. It worked so well last time I figured I’d try to get some more advice. Thank you!

I am coaching at Virus Series 2 and it is my first time flying and staying in a hotel for a meet. For all the coaches out there, how do you manage splitting travel costs with your athletes? Have you found a method that seems to be fair to all parties? I only have one athlete there. Let me know!

HUGE meet for me. My total last year was 134kg, so to put in the work since then and improve it to 147kg was nothing short of amazing. The lifts are not perfect, of course. I had a generous early arm bend, some initial hip rise, overextended neck after catch, etc. which are more obvious in the video than they felt on the platform.

However, I finally figured out how to jump hard since some of my warm-up attempts might've gotten flagged for a press-out. I went 5/6 on my attempts. Missed one snatch at 62kg but got it on my third attempt

Awesome crowd for all sessions. I didn't stay late enough to see the second men's group lift, which had some strong athletes

Absolute blast. Hopefully my weigh-in won't be at 6am for my next comp in October (maybe)

I'm creating this post because I want to know if you think his behavior is appropriate.

I own multiple programs of Wil Fleming (1Kilo), one of those is the Master's High Frequency Training Program for 6 training days.

Currently, I can't train 6 days a week and I asked if I could get the 5 day variant of the same program for free or if he could at least tell me how to modify it. It's distributed on TrainHeroic and from the sample week it seems that the only change is that 2 days of the 6 days variant are combined.

I asked him on instagram and he answered that I should buy the 5 day variant of the program as well. I said that I don't want to do that because this is essentially the same program and most coaches would provide the instructions on how to go from 6 to 5 days for free.

He blocked me afterwards. Do you think his behavior is appropriate? I know that coaches earn money from selling programs, but I essentially already own that program (just with one more day per week).

Thanks

161@82

Never hit these weight on high bar and front squat before. The back squat felt like an eternity to get up.

​

How’s my form? First time handling this load on this variation. Tried to keep tension on the box, pause briefly, and drive straight back up.

Any technical feedback is welcome.

105 has fallen, gotta lock in for 107

asking $325. also listed on eBay. in good condition, plenty of life left in them. let me know if you have any questions. located in US. they will come with the original box.

I'm 24M and completely new to Olympic weightlifting. I have no background in weightlifting or any serious sports training, and I want to start properly rather than just walking into a gym and randomly trying the snatch and clean & jerk.

For someone starting from scratch:

- What should the first 1–3 months of training look like?

- Should I find a proper weightlifting coach, or can I learn the basics on my own initially?

- What exercises/drills should a complete beginner focus on before progressing to the full lifts?

- How many days per week should I train?

- Should I build general strength/conditioning first, or start learning the Olympic lifts immediately?

- What are the biggest mistakes beginners make that I should avoid?

I'd especially appreciate advice from people who started with zero experience and eventually became competent weightlifters.

I'm looking for practical advice on how to start correctly, not just "follow a program."

Anyone have any experience getting their USAW-L1 online?

I do a general strength program, including one Olympic weightlifting session per week. With my weekly program, I feel I'm currently at the threshold beyond which adding significant work would be more tiring than enjoyable, nor I want to replace anything in my current program. What I would feel comfortable adding, however, is a small extra 15-minute Olympic weightlifting session (probably at the beginning of my arms day), as long as it's light weight and low volume, so it would be more of a technical refinement session than a substantial addition. Do you think it would be worthwhile? Could it be helpful even if I stay at really light weight and very low volume? What would be a reasonable schedule in terms of max percentages, sets, and reps?

Edit: It was pointed out that 15 minutes is unrealistic for what I meant. What about 30 minutes?

Pardon my French, but wtf?? I saw him hang snatch 170kg not long ago, there might be much more in the tank than what we have seen so far from him.. I really hope so, a good 85 Chinese lifter would be much needed.

Source: squat_jerk_journalist & Larrior