Weightlifting Novice

RosscoBoscko

So on my team mate and rugby coach's advice, I am switching from previously doing lots of cardio to more strength training in order to burn off some more fat. Problem is apart from a short period of training with a couple of the other people in the team who are big in to strength training and basically told me what to do and how much to lift, I have no knowledge of strength training.

The programme my coach has given me is below, so I would appreciate any advice and explanations of form, as well as recommendations on starting weights, bearing in mind am definitely not strong as I should be, as in for my size I am pretty damn weak!

Deadlift x40
Squatsx40
Press upsx40
Barbell dead lifts 3x8
Barbell cleans 3x8
Barbell clean to press 3x8
Barbell Bradford press 3x8
Barbell squats 3x8
Bench press 5x6
Incline bench press 5x6
Barbell press 5x6
Barbell military press 5x6

Cherimoose

A few thoughts..

- "Pushing" and "pulling' sets should be about equal in number, so add barbell rows and/or pull-ups to balance all those bench press sets

- The clean is an advanced, highly technical lift and isn't appropriate for beginners.

- That's way too many sets for your first workout. Build up to it.

It's best to follow a mainstream program, like Stronglifts or New Rules of Lifting.

lilgemforgets

I have new rules of lifting for women, it's great and really helped me when switching from mainly cv to strength program. Would def recommend therefore the guys version!!