O-lifting and back work

[Buk]

If a program involves snatches or cleans every session, is additional back work suggested. I am working out very similar to one of Dos's 4 day Football programs Are the O-lifting and pulls enough to neglect pullups and rows, or should I inclued a few sets?

[Chris Correia]

It probably depends on a combination of your goals and your current strengths/weakneses. I beleive that some supplemental back work is included in some of Dos' posted programs, as well as in other Oly based lifting programs I've seen.

I myself have been working with some of Mike Mejia's published programs that incorporate Oly style lifts. In many routines (both Mike's and others) it seems that the Oly lifts (can) become the core/base of the workout, but that other exercises are incorporated as supplemental exercises, though usually at lower volumes than the Oly work. There almost always (or at least oftentimes) is a back (or, perhaps, horizontal pulling) supplemental exercise (as well as others) in each session. My current routine follows. If anything, it may be a bit ambitious, but I didn't want to miss anything. This is pretty typical of some other of Mike's sports-oriented workouts I've done and seen. I'm doing this a a two day a week program, with each workout occurring just one day a week.

DAY 1
Power Clean (3x5)
Push Jerk (3x5)
DB Bulgarian split squat (2x8)
A1 - Horizontal pull up (legs on ball) (2 x 8)
A2 - Dip (2 x 8/max)
B1 - Hanging Leg Raise (2 x 8-10)
B2 - Plank (2 x 60-90 sec.)

DAY 2
Muscle Snatch (3x5)
Jump Squat (3x5)
A1 - Front Squat (2x8)
A2 - Snatch-grip Romanian Deadlift (2x8)
B1 - Stability ball DB alternating press (2x8)
B2 - Pull up (2x8/max)
C1 - Swiss Ball weighed crunch (2 x 8-10)
C2 - Russian Twist on Ball (2 x 8-10)

[DKing]

Pullups are your choice, but I would for sure add rows. Oly lifts heavily involve the upper trap muscles but somewhat neglect the mid and lower traps. This will lead to a really crappy muscle imbalance.

Danny

[GqArtguy]

You should aim to set a foundation if youre beginning the lifts. Higher level athletes have mostly the lifts and some supplemental pulls or squats and not much else. Aim to hit your back with various deadlifts, rows, extenstions, etc.

Remember that Dos' program is sports specific and god knows what theyre doing for the "outside" work especially in the strongman section. So they may hit some neglected areas with that. If youre doing this for fun and no real sports specificity then you should alter the program.

[Buk]

Sounds good guys. I had added rows, and didn't feel too fatigued doing them after cleans and pulls, just wanted to see if there was a reason for leaving them out.

I started O-lifting aout 9 months ago. I went through a progression of pulls, overhead squats, drop snatches, and technique drills. I learned a lot from your(Gq) log on Mens Fitness, and got some help from some of the guys at crossfit.

My main application is beach volleyball, but I am working mostly at the full versions of the lifts versus the power versions, as a secondary "sport." My theory is that along with doing pulls, I can get the power development training and the technique. Maybe at a slightly slower rate, but I love the full versions.