For centuries true strength has been determined by one's ability to do Olympic lifting at weight lifting competitions. Olympic lifting technique is also necessary for all athletes that require power, force, and speed. So that is just about all athletes. Olympic training can increase muscle size, improve speed, increase an athlete's vertical, and improve overall strength. Even recreational athletes can benefit by incorporating Olympic lifting training into their regimen. You don't have to be a power lifter to perform Olympic lifting, and you don't have to use the heaviest weights available. You just have to take the time to get comfortable with the technique.
One 45 lb Olympic Barbell
Bumper Weight Plates (can use iron, but do not drop the iron plates)
Clean Boxes if needed
Mirrors if possible: to view technique
The Romanian Deadlift
The Push Press
Perform 3-5 sets of each exercise: If you are new to Olympic lifting than do a few sessions with just the Olympic bar until good technique is maintained
Reps should be based on your resistance training goal
- Endurance: low weight - high reps (>12)
- Hypertrophy: high weight - 6-10 reps
- Strength/Power: Heavy weight - low reps (<5)
This is a great workout to perform as a circuit, but you can do each exercise until your chosen sets are finished before moving on to the next exercise.