Now that I'm done cutting with decent results, I want to start bulking with an oly based workout. The reaso is that I'm training in Parkour and want maximal relative strength and explosiveness.
But, I cannot find one.. I don't feel knowledgable enough about the full details on oly based lifts, but I know they're phenomenal for building strength, hand-eye coordination, and explosiveness. So does anyone know where I can find one already made?
Thanks ahead for any leads.
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I have no clue what a "real" oly program would look like, however, if it were me, working in a void, i'd probably come up with something that wasn't really focused on the lifts themselves, but all the components and drills that lead to successful execution of the lifts themselves.
That's no help at all, I know, but you gotta crawl before you walk, and in lifting that means lots and lots of drills.
Thanks for the linky sean. My technique is not perfect, obviously since I've only done them for a short while, but I will work on improving it. I actually love the clean & jerk since it's so involving and no matter how little the weight, you always see someone looking at you impressed cause they can tell it's not easy [img]smile.gif[/img]
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Originally posted by Bo: Now that I'm done cutting with decent results, I want to start bulking with an oly based workout. The reaso is that I'm training in Parkour and want maximal relative strength and explosiveness.
But, I cannot find one.. I don't feel knowledgable enough about the full details on oly based lifts, but I know they're phenomenal for building strength, hand-eye coordination, and explosiveness. So does anyone know where I can find one already made?
Thanks ahead for any leads.
There are some out there
I dont think the lifts let you build hand-eye coordination, if youre doing this for sports-specific Id keep in mind that playing the sport is what is going to get you better at it.
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Originally posted by Bo: Of course, but since it's an outdoor sport (can't find a gym near me ) I figured I'd spend the winter months building up strength.
And yeah sorry didn't mean to write hand-eye coordination. I mean to say hand-feet coordination.
Thats fine. What sport are we talking about here?
These lifts dont build hand-feet coordination, again thats related to your sport. O-lifting isnt going to get me better at playing handball in the sense that Ill be able to catch something or see it move faster. What they will do is condition my body to work as a unit, help me explode, absorb force, etc. (read that article again).
Now given that, do you have a digital camera? If so, take stationary vids of your vids of your lifts and post them. How long have you been doing these lifts? I ask because many routines that you can find have varied levels of practice in the lifts due to levels of proficiency.
Also note that the o-lifts arent the only option for developing explosiveness. You can do speed squats, speed deads, jerks, speed bench, etc.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
Originally posted by GqArtguy:
There are some out there
[/QB]
Do tell, I wasted 30 minutes googling and didn't find anything that seemed like a generic structured oly based program(not that generic programs are ever the best answer).
Learned a bunch of stuff skimming articles that I'd apply if trying to write one myself, but no boilerplates.
Oh heh my experience with olies consists of less then a month [img]smile.gif[/img] So yeah some pictures of my form for my personal analysis will definetly need to be done
The sport is Parkour, or Free Running. Bill Hartman posted a video clip of some french forefathers of the sport doing some amazing stuff. I think this is the same one, though this is the elite stuff so I'm far far far far from it http://www.wimp.com/jumpers/
Those speed things you mentioned (speed bench, etc.) is it just done with a lighter weight and as fast as possible, or is there more to it?
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Originally posted by Bo: Oh heh my experience with olies consists of less then a month [img]smile.gif[/img] So yeah some pictures of my form for my personal analysis will definetly need to be done
The sport is Parkour, or Free Running. Bill Hartman posted a video clip of some french forefathers of the sport doing some amazing stuff. I think this is the same one, though this is the elite stuff so I'm far far far far from it http://www.wimp.com/jumpers/
Those speed things you mentioned (speed bench, etc.) is it just done with a lighter weight and as fast as possible, or is there more to it?
My ankles woud break if I did that. You should be doing some plyos and gymnastics for that stuff.
If you want to read up more on speed benching and whatnot, look up "the eight keys" by dave tate over at t-mag. Im not saying to do that routine, its just helpful to read up on the dynamic effort part of it. You can also do snatch pulls and high pulls. but Id practice more tumbling and possibly get into a gymnastics club or something.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
quote:Originally posted by GqArtguy:
There are some out there
Do tell, I wasted 30 minutes googling and didn't find anything that seemed like a generic structured oly based program(not that generic programs are ever the best answer).
Learned a bunch of stuff skimming articles that I'd apply if trying to write one myself, but no boilerplates. [/QB][/quote]Do a search for weightlifting on this forum. Bill Hartman posted a bunch of links where you can find all kinds of information. 2ndly I have 2 logs in ruggedmag.com where I posted two different routines (though I would change a few things if I were to do it again) and I have a current oly log in the training log section of this forum.
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
I've seen parkour, also called free jumping, city jumping, urban running/jumping, and on and on. Cool stuff but very taxing and, needless to say, hazardous (probably explains the appeal).
Since your experience with O-lifts is very light, I'd echo a suggestion posted earlier: spend a few months on foundation lifts that will enhance your O-lift performance, take a week off, then SLOWLY (read: using embarrassingly light weights), spend a couple weeks working on form alone. Then, slowly increase the weight once you're rock-solid on the form.
Parkour, however, would benefit more from plyometrics, explosive bodyweight exercises. Unless you have a large indoor area to use, it might be tough to get this work in until warmer weather (weren't y'all at something like minus-20F today?). Even a basketball court would be good; just make sure you have proper footwear to reduce the chance of injury. A good place to start is: http://www.brianmac.demon.co.uk/plymo.htm. Also, if this becomes a serious thing, consider picking up Jumping Into Plyometrics by Donald Chu (or finding other stuff he's written). I spend all of my outdoor training on stuff from this book and a couple others.
If you can't find anything else, think about this: jump. Any which way you can--height, distance, one-legged, double-legged, multiple jumps, double-leg jumps to a higher platform, anything. Lower body power is crucial (life-saving?) for parkour, and you can do this work anywhere. Also, work on sprinting: http://www.advantageathletics.com/sp...ing_form.html. You'll need the speed to clear some of the jumps you might face. Consider climbing things, too, whether it's rocks, ladders, scaffolding, trees, anything that will make you use your upper body more than your lower. You'll need the grip strength.
Good luck. Hope we don't read about you in the Darwin Awards [img]smile.gif[/img]
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Gq is also correct. Your needs will fall into the force/power absorption category coupled with a great deal of body awareness. Gymnastics is probably the way to go (although weightlifting could supplement). Those guys are not super strong but either developed the ability to absorb tremendous forces or were born that way (just like the best jumpers in the NBA). They also developed elephant size balls.
Wow thanks guys [img]smile.gif[/img] Definetly lots of things to read up on. I'm a little hesitant about joining gymnastics because with it, strength training AND parkour, well, I don't think it can be done. And I have grown to love weight lifting that I don't want to do go without it now. Plus, isn't 23 a little old to start gymnastics? [img]smile.gif[/img]
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) I figured I'd spend the winter months building up strength.
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