Olympic Lifts

start off light (like just the bar) if you have never overhead squat before (make sure you keep your core super tight & arms locked overhead). start doing deadlifts (not stiff legged ones) & front squats . you'll start in a deadlift for most Oly lifts so being strong & explosive from your deadlift will help, & front squats will help with coming up from your catch. watch videos, tons of instructional videos out there & videos of people actually doing the lifts. when you do get a trainer ask them to do it first, just to make sure they know how. if you know/see any Oly lifters at your gym watch them & ask them for advice. do plyometric, sprints these will help with your speed/explosivenss during the move, Oly lifts are more about speed/explosiveness than just pure strength. start losing up those hips & shoulder blades & good luck they are a great full body move even hits in the cardio arena you will see (since they are such an explosive move they'll help make your running faster, esp your start/stop).

Thank you for the advice Unfortunately I've only seen somebody do olympic lifts in my gym around 3 times in 2 years so asking someone is out of the question, and it's why I want to get a trainer.
I already do deadlifts but will start practising front and overhead squats soon. Already started looking at youtube instructional videos.

What does your training routine look like / what lifts do you do on what days?

workout B & C look fine but maybe for workout A i would do back squats, power cleans or power snatch, push press or split jerk, kettlebell swings, box jumps(for explosiveness). doing all 3 squats versions seem a little to much plus hang cleans you are doing front squats again. you could do leg extension/ leg curls/air squats if you need to hit them more. just looks like you would be killing your legs & shoulders. but your splits/days off look good & if you do change workout A that would give you two oly lift days

Thank you for the suggestions :happy: I don't like the idea of doing power snatch yet because of the technique and the fact I won't have a trainer just yet. Power cleans look good The reason I wanted to do the other versions on squats, especially overhead was the get the balance sorted for that, as I don't think mine is that great, and it should help when transitioning to the actual lifts. I was only thinking of doing a few sets for that though, not the full 5 like I do for most exercises. So maybe just switch front squats + hang cleans for power cleans? Include some box jumps also (they look good), and maybe a couple sets of overhead?

Just a heads up.

Most "globo" gyms won't let you do Oly lifts, with or without a trainer, because of the inherent risk of injury with explosive-complex moves. I know when I was at Gold's, they would only allow Oly lifts on Sunday before 8 am to discourage others from doing them, and everyone lifting had to pay an extra $5 to cover the trainers being there. Also, make sure you use bumper plates instead of iron/steel ones. You will drop weight, especially in the beginning.

I'm not at a "globo" gym (don't know what that is) but my gym's really laid back. Probably not the best thing H&S-wise but they don't really care what you do at all. We don't have bumper plates or trainers employed at the gym, it's just the people who run it. - I'd be going elsewhere for a trainer in oly lifts.

I won't be doing the full lifts without a trainer though, (I'm not a taking huge risks type person lol) Will just be doing the exercises mentioned above, that will help for when I do get a trainer and start doing the full lifts. My bf trains with me most days, so I won't be even doing those lifts alone.

globo just means like la fitness, bally, gold's, ect. you can just simply switch out back squats & OH squats week to week or do OH squats with WRKOT B esp since you are using it more as balance & practice work then strength

you could also maybe do something like this:

Week 1: WRKOT A: back squats, power cleans, swings, push press, box jump
WRKOT C: deadlifts, hang cleans, rows, upright rows then the next week do something like this:

Week 2: WRKOT A: front squats, full clean(start from floor catch in a squat aka squat cleans), split jerk, concept 2 rower
WRKOT C: deadlift highpulls, hang power clean, pull-ups or rows, box jumps or shuttle runs

Week 3: WRKOT A: OH squats, medacine ball cleans (any version), push jerks or back rack jerks, burpees
WRKOT C: deadlifts, thrusters(bar in rack postion squat coming straight up into a press), body rows, ? if you want a 4th chose one ?

of course you can do any type of movements/lifts & switch out the more cardio types (shuttle runs, concept 2, burpees) for lifts.

WRKOT B: is fine you can change it up to keep it fresh but good.

play around see what works for you/what you like its your wrkot & you know you best right. just hope it gives you some ideas/helps you out some

Thank you, that's extremely helpful! :happy:
I think I'll test out some variations like that and see what works best, if I like it and it works well I'll stick to it, if not, have a change around again.