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The Two Disciplines Workout

May 29, 2009

This routine is a combination of bodybuilding style training and Olympic lifting.

Many of the old-school lifters started out on the O-lifts before moving on to powerlifting and bodybuilding programs.

Olympic lifting is a good start to building a solid foundation, but the movements can be technically challenging for the inexperienced lifter. If you are a newbie at the O-lifts, I suggest you practice with an empty bar at first to get your technique down.

Then begin by practicing the lifting movements with a light weight. This will help develop style and flexibility and get your ready for the following routine.

The Two Disciplines Workout

Bench Press 3 x 5
Press 3 x 8
Snatch 4 x 5
Power Cleans 4 x 5
Squats 5 x 3-5
Curls 4 x 6-8
Deadlifts 4 x 5-8

Notes: Always warm-up for 5-10 minutes before starting this routine. Start out at three days per week training and drop down to two days if you aren’t recovering enough. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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