Master's Recovery?

[John Janecek]

Dr. Diran ,

I have read about your training program through Glenn several times. I am 45 and compete in olifting like you and had similar success with a progam like yours (SN/C+J on mon-thur and strength work on tue-fri)..I was able to C+J 141k at age 42 at the 2008 Texas State meet which is a lifetime PR for me...

I have noticed that my olifting is going ok but at 45 I'm wondering if doing "alot" of strength work on the other days might be eating into my recovery? I know the benching is talking to my AC joints....

I read from you and Glenn about your program and its very intersting but I'm not clear on how much "strength work" you did on those non-olift days? Did you squat only and nothing else or did you do extra lifts besides the squats? The olift day is very clear but I'd be interested in hearing about the other two days?

Thanks for your time,

John Janecek
Strength Coach
Longview HS
Longview TX

[drdiran]

John,
I didn't lift at all on the other days.

Diran

[David Woodhouse]

John,
I didn't lift at all on the other days.

Diran

I do exactly the same

[John Janecek]

Thanks Dr.,

I read this from Glenn from another forum and he also talked about it on here before:

Now, the program we eventually found worked best for Diran is this, and keep in mind it took a couple of years to figure this out.

Work on the Olympic lifts 1 or 2 times per week, switching to 3 times per week for 2-3 weeks before a meet. During these workouts, going all the way to max, I mean going till you miss, then stopping or else ending with a couple of light crisp lifts.

Squatting in 2 seperate workouts per week. And squatting pretty hard. Squats dont hurt Diran, dont seem to create wear and tear, and, if they dont hurt you or take too much out of you, a stronger squat always helps.

Nothing else besides this, other than his active lifestyle


Maybe he didn't mean it that way? So you lifter 2-3xweek with the olifts and either back or front squat? Other days you did no lifting? To me thats even more impressive!!

Thanks,
John Janecek

[drdiran]

John,
Monday back squat during lunch.
Tuesday snatch and c&j with Glenn
Wednesday front squat during lunch
Thursday snatch and c&j with Glenn
No lifting again till Monday.

Some weeks if I got busy I would do the squats after my O'lifting on tue/thur.

Sometimes I would replace c&j with power clean, hang clean, squat clean, jerk. That would be one lift. Something Glenn had me do to make me move my feet.

Strength was never my problem. In fact I don't ever remember missing a lift because I couldn't stand up with it. My problem was chronic sorness in my wrists, shoulders, and left knee. I have a lot of joint aches and pains from playing football all my life.

Not sure if that would be the best program for all master's lifters, but it worked for me.

Currently I haven't lifted in over a year. Dealing with severe DJD in left hip. Just had prolotherapy injections and will soon have a new procedure with blood platlets and fat cells injected into the joint. I'll let you know if it works.

Dr. Diran

[John Janecek]

Thanks Dr.

That makes sense, its very similar to what I did for awhile. I would SN/C+J on mon-thur heavy as I could then tue-fri go to the "regular"(?) gym with my wife and go kind of easy on the upper body stuff then hit the back squats hard at the end of the workout-the lighter stuff kind of helped me loosen up I think..?

Good luck with your hip, thanks for the update and info.

John

[John Janecek]

I do exactly the same

David,

I read your article about the system, very interesting. I see you train your new athletes and intermed level lifters like this, would you consider most of us masters lifters more in the intermed level? I've been competing in olifting since age 29 so I got a late start in it after college wrestling/football (46 now). I love competing in this and lifting this way, everytime I try to add some bodybuilding type stuff since i'm older(?) i just don't keep up with it as I like doing the lifts (the other stuff just gets boring i guess?). I use to live in the NY area and met Gary valentine a few times and really believe in his philosophy which is similar to yours but he uses 3xweek programs like he learned from Joe Mills.

I seem to have a little more time to train nowdays since I'm not coaching football out in the heat here in Texas anymore and am now a fulltime strength coach at my high school but like I said i just turned 46 and wonder how much it might help or hurt? I wonder if lifting 3xweek one week then 2xweek the next might be a good start?

I do agree with you when you say its tough to get up to a heavy snatch, then a heavy C+J, then do heavy squats in one session-I don't have much left after the snatches so its tough enough just to C+J heavy..???

Thats why I have either always done the olifts together 2xweek and the squats presses the other two days(sn/C+J mon-thur sq/press tue-fri) or did snatch/presses (mon-thur) and C+J/Squats (tue-fri)...

You made me think a different way with your article and reasons for your system, thanks.

John Janecek