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Hi,
I've recently started trying to learn the basics of Weightlifting. And I have to admit it's alot harder than I thought it would be but at the same time it's so much fun! I'm 19 so still kinda young I geuss. I've been lifting weights for a couple of years for fun and for Rugby now here comes by problem: switching to just weightlifting would not be ideal for my Rugby which is nr.1 so I would have to keep some basic excersises like benchpress, pull ups etc. in there. I'd be really interested in how you guys would imagine doing that, as I can use all the help I can get :p.
I have acces to weights every day for 1-2 hours, I'm not able to join a Weightlifting club as it costs to much money for me and the traveling time is just plain to long + seeing I'm focused on Rugby I don't think they'd be very interested. Been doing the mobility excersises everyday and I have to say it's improving fast.
Anyways my idea would be something allong these lines: (Might be hated for putting Curls in there, but Bicepstrenght is benificial to Rugby and general life ;P.)
Day1:
Cleans
Frontsquat
Benchpress
Pull Ups
Mobility Work
Day2:
Snatch
CJ
Backsquat
Mobility work
Day3:
Cleans
Hangsnatch
Pushpress
Dips
BB Curls
Mobilitywork
Day4:
Snatch
HangClean
FrontSquat
Mobilitywork
I don't know to much about this yet to be honest, just been trying to learn it of the internet which is not perfect but it's doable I think. I'd appreciate any help!
I've also been thinking about splitting it all up a bit more as I can train 6days a week, as at the moment I'm not playing games.
Anyways thanks!
Kyle
The Chinese and Russians actually do a LOT of assistsnace work (bench press, biceps, triceps, back extensions, and any other sort of bodybuilding exercise you can think of). And, they are 2 of the most successful weightlifting countries there is. So, don't hesitate to do any of that sort of bodybuilidng work as it CAN be beneficial to beginners to make sure their strength levels are up to par (and hopefully above and beyond that). Just make sure that you focus a lot of time on the technique and flexibility aspects of the lifts also when you are doing this. I do see you have cleans every day and lots of mobility work, this is good!
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IF you are going to do your bodybuilding type stuff be sure to do ti at the END of the workout. I also would recommend maybe dedicating a 5th full day (perhaps a saturday where sunday is a day of rest) to bodybuilding. That way you can focus on a ton of that stuff on one day and a couple of your other days can be fully focused on the snatch, cj, and front squat. Just an idea for ya.
Jared Enderton wrote:
The Chinese and Russians actually do a LOT of assistsnace work (bench press, biceps, triceps, back extensions, and any other sort of bodybuilding exercise you can think of). And, they are 2 of the most successful weightlifting countries there is. So, don't hesitate to do any of that sort of bodybuilidng work as it CAN be beneficial to beginners to make sure their strength levels are up to par (and hopefully above and beyond that). Just make sure that you focus a lot of time on the technique and flexibility aspects of the lifts also when you are doing this. I do see you have cleans every day and lots of mobility work, this is good!
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IF you are going to do your bodybuilding type stuff be sure to do ti at the END of the workout. I also would recommend maybe dedicating a 5th full day (perhaps a saturday where sunday is a day of rest) to bodybuilding. That way you can focus on a ton of that stuff on one day and a couple of your other days can be fully focused on the snatch, cj, and front squat. Just an idea for ya.
The 5th extra day is a great idea thanks!
Been doing quite alot of mobility excersises(rack is good, can overhead squat just about, just don't feel very comfortable in the bottom position yet, working on it), if you have any great mobility excersises that I must do I'd be glad to hear them. Already seen the Californiastrenght vidoes on mobility they were great!
Having some trouble with my technique on cleans, with lighter weights I can do them fine (altough at the moment they are a combo between a powerclean and a clean) but when I move up in weights I lose my technique, I have trouble getting myself under the bar and catching it. Is that normal? So I moved back down in weight and kept on going with good technique. They keep improving every day though which I think is awesome :p.
Also I love backsquating, can I like do one workout Frontsquats after Snatch,CJ and the other workout Backsquats after Snatch/CJ?
And how much of a benifit are Weightlifting shoes? I've been having a look around but they are kinda pricey for me. Are they worth it? And how long would a pair last on average?
Thanks! 
Yes! Weightlifting shoes are worth it. California Strength sells some very good priced ones and most importantly HIGH quality shoes. They are 1000% necessary for weightlifting .Yes, I said 1000% haha. Every single weightlifter who ever competes in worlds or the olympics wears them. Grab yourself a pair, it makes the world of difference.
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As far as your cleans - that is completely normal! Embrace it. Challenge yourself to get under the bar no matter what! The problem you are having is you are probably hitting the bar with your hips then stopping pulling with your arms. You must pull yourself UNDER the bar. But, you never, ever stop pulling. You don't just hit it and drop. That should help you out as I know it helped me out a ton.
Thanks, can't order them of here as I don't live in the USA. But I'm gonna make sure I get them from somewhere!
As for the cleans they are getting better, at the moment im spreading my legs out alot to get lower instead of just squatting down. Trying to work that out though. By clean and squating down everytime the more I do this the better it gets.
I wish those goddamn bumpers wouldn't be so expensive. Would be a welcome addition to my 'homegym'.
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