[quote="knackers"]Im looking at sneaking a bit of this in with the help of some coaching.
Some questions for the o/l devotees and trainees alike.
1) How have you found the snatch and c/j have helped you?
2) Vertical leap, explosiveness, squat, sprinting?
3) Has your bench suffered? Or have you found the o/h stuff has been enough to improve your bench?
4) Anyone had any luck integrating o/l training with p/l training, best of both worlds sort of thing?
1) As baldy said, it's definitely helped my snatch and C&J. I don't do any other sports, so...
2) - Front squat has got better by front squatting at the start and end of every session. Squatting usually improves through squatting.
- Explosiveness - I don't think weightlifting makes you more explosive so much as it is an effective means to teach you to utilise what explosiveness you already have. Some people just don't have the right fast twitch makeup and are just slow.
- I don't sprint, but the Olympic lifts are widely used by sprinters. We have a 200m sprinter at the club who comes in just to do power cleans and back squats. We also have a thrower who comes in to power snatch, squat and bench.
- Vertical leap is just a test. Who cares about a test?
3) Haven't benched in years. Benching is daft.
4) As Joni says, the transition from weightlifting to powerlifting is easier. Powerlifting is (relatively speaking) an old man's sport. In weightlifting you're over the hill before 30 and a Master at 35. The only lifter I know who has successfully competed in the two sports at the same time is Chen Wei-Ling, who holds several IPF world records and is an Olympic bronze medallist. (Related to the bench carryover thing - her best equipped bench is only marginally heavier than her best snatch.)
There is no best of both worlds, only being average at two things rather than good at one. Get strong in a way that benefits the sport you do, then practice that sport. Excellence is achieved through specialisation. Generalisation makes you average to poor at everything (see Crossfit). If you just want to have a laugh in the gym and don't care about competing then just do PL after OL, or alternate between sessions. Just cut the deads down.
In short, become a weightlifter. If you fancy doing the occasional PL comp for a laugh just bench once a week after you've done the more important stuff and deadlift once a month or so. Squatting is covered.
Whatever you do don't listen to anything Louis Simmons says about training weightlifters.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”