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  1. #1
    Reinhardt is offline Senior Member
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    Default block periodization PL/OL

    Comrades,
    i'd like to put together a block training programm for o-lifting and powerlifting.
    Mo/We/Fr, two weeks of o-lifting alternated with two weeks of PLing.

    I have RTK, but i'm not sure how to apply it to the barbell.

    Any suggestions?

  2. #2
    MikeLePree is offline Member
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    Default

    It won't work.

    Choose one sport and do the other lifting as accessory work. I know when I did PL I would do cleans and jerks to develop power. But did them selectively.

    Trust me on this. I have had this conversation in depth with many lifters OL, and PL.

  3. #3
    rwleonard is offline Senior Member
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    Default

    I assume Mike means it won't make you a competitive PL or OL, but that's probably not what you're looking for, is it?

    If you are looking to use the two lifting styles as accessory work for some other sport, Pavle wrote about it some in PTTP Monthly, if that helps.

  4. #4
    Reinhardt is offline Senior Member
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    Why won't it work?

    My goals are:
    100 % bw Snatch
    150 % bw C&J
    200 % bw Back Squat for reps
    150% bw Bench Press for reps
    200 % bw Clean Grip DL for reps

    Should i rather go with somethink like full body 531 and add the o-lifts?
    Like Mo: Snatch, Back Squat
    We: C&J, Bench
    Fr: Deadlift

  5. #5
    Samuel is offline Senior Member
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    Default

    Quote Originally Posted by MikeLePree View Post
    It won't work.

    Choose one sport and do the other lifting as accessory work. I know when I did PL I would do cleans and jerks to develop power. But did them selectively.

    Trust me on this. I have had this conversation in depth with many lifters OL, and PL.
    Elite olympic lifters and powerlifters would probably agree, but it's not impossible to make gains. Glenn Pendlay, who knows a little something about lifting, even wrote an article about how to train for the 'super total':
    http://www.pendlay.com/Training-for-...tal_df_89.html

  6. #6
    Jeff is offline Senior Member
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    Default

    This is an interesting thread. Many here alternate blocks of deadlifts and swings. Why couldn't you alternate blocks of deadlifts with cleans?

  7. #7
    fatman is offline Senior Member
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    I thought you're training for a PL comp?
    [URL="http://heavyasareallyheavything.blogspot.com"]Fatman's Training Log[/URL]

  8. #8
    adamadkins is offline Senior Member
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    Default

    Quote Originally Posted by Reinhardt View Post
    100 % bw Snatch
    150 % bw C&J
    200 % bw Back Squat for reps
    150% bw Bench Press for reps
    200 % bw Clean Grip DL for reps

    Should i rather go with somethink like full body 531 and add the o-lifts?
    Like Mo: Snatch, Back Squat
    We: C&J, Bench
    Fr: Deadlift
    Few questions first:

    1) how familiar are you with the oly lifts?
    2) How important is the Bench with these goals?
    3) What are you numbers now?

    Problems I see:

    1) The snatch is a skill. You need to practice it and once a week isn't likely to get it done.

    2) I see limited benefit to deadlifting during this cycle. You could use some dead variations like clean pulls and banded speed pulls but with such a modest goal of 200% BW and considering your oly goals I wouldn't dealift at all.

    3) The bench is going to have virtually no carryover to any of the skills contained in your other goals. In fact, I believe it will likely limit your ability to improve your jerk (overtraining the front delt). I'd hold that goal for a different cycle.

    4) 531 is a poor choice for the oly lifts. The template in theory isn't a bad one but there are much better options out there.

    5) you are going to be squatting a ton in practicing the oly lifts but be careful of pushing the squat too much too soon. If you go too heavy you are going to limit your ability to practice the oly lifts in the next days session.

  9. #9
    Reinhardt is offline Senior Member
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    Default

    Screw it.

    I'll just do the following on Mo, We and Fr:
    1. Warm Up
    2. O-Lifts
    3. Bench
    4. Squat
    5. Assistance based on feel

    I started O-Lifting like two weeks ago, snatched 60kg and clean & jerked 75kg last week at a bodyweight of 85kg. I don't know my current maxes in the Olympic Back Squat and the Bench Press.

  10. #10
    BillLumbergRKC is offline Senior Member
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    Default

    Never hurts to listen to Pendlay.

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