How to incorporate Olympic lifts into my workout

Posted by: PFB

Q: I was wondering if you have any recommendations on how to incorporate Olympic lifts in one's periodization plan if hypertrophy is the main goal? Also, do you have any suggestion on how an exercise prescription for a day with Olympic lifts might look like?

A: Here are a couple of options:

1. Undulating Periodization: Alternate conventional lifting in one program with Olympic lifts in the next. In this manner, you are emphasizing strength in the first program (with higher intensities) and speed in the next (with lower intensities.)

2. Conjugate Periodization: Perform Olympic lifts followed by conventional lifts in the same program.

Note:

The Olympic lifts should be performed on leg day of your routine (i.e. Day 1 - Chest and Back, 2 - Legs & Abs, 3 - off, 4 - Arms & Delts, 5 - off, repeat.)
For the Olympic lifts, never go beyond 6 reps for the power lifts or 3 reps for full lifts.
Maintain hypertrophy parameters for the conventional lifts (if you are performing less than 3 reps in a strength phase, make sure you do at least 6+ sets)

You will gain size from this approach.

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