Need advice on program

[CaNe]

I like doing the 5x5 or Rippetoe style workout program, but I wanted to include more olympic style explosion exercises without ruining the essence of the program.
I've come up with two alternatives. One where I include an explosive exercise at the end of each workout and one where I have a workout just with explosion exercises:

Mon: Squat, Bench, Row, Hang Pull, High Pull
Wed: DL, Press, Push Press, Pull-ups or dips
Fri: Squat, Inc Bench, Row, Hang Clean, Clean

-or-

Mon: Squat, Bench, Rows, Dips
Wed: Hang Clean, Clean, Push Press, High Pull
Fri: Squat, Inc Bench, DL, pull-ups

I'm leaning towards the first option. Are any of these alternatives good? If so, is this too much volume? I really need help on this, so please any advice/criticism is welcome.

Thanks

 

[Grizzly]

You can always subtitute deadlifts with cleans.

I would think that by adding that many extra exercises, you'll be pushing the volume a bit. I'm going to see if I can dig up a program the Mr. Smith gave me a while back that may fit what you're looking for.

 

[Grizzly]

"mike stone is the head of strength and conditioning at the olympic training center at colorado springs, and oversees training for a lot of sports (plus his wife did power clean 165kilos (363lbs) a while backs) including wrestling and and i think the other contact sports. this is the split he uses with them, plus the strength coach for rulan gardner is an intern of mine now and this is similar to what he was doing before the last olympics...

monday morning, pressing monday evening, squatting

tuesday, rest

wednesday morning, pulling wednesday evening, pulling

thursday morning, pressing thursday evening, squatting

friday, rest

saturday morning, pulling saturday evening, pulling

thats the basic plan... the exercises can be different at different times, however, this is a plan that he has used before...

monday pressing- push press/military... done like this, take a weight you can press 3 or 4 times, push press the first one, then press it 3 times, then push press it another 3-5 times or untill failure. this can be done 2 or 3 sets, then its on to 3-4 sets of incline benches and then shoulder prehab stuff

monfsy squatting- back squat for 5 sets of 5, sets across

wednesday pulling AM- stiff leg deadlifts or romanian deadlifts, 3 or 4 sets of 10, then power shrugs for 3 or 4 sets of 10

wwednesday pulling evening- power cleans, 4 or 5 sets of 3, then clean pulls 4 or 5 sets of 5

thursday pressing- bench press, 5 sets of 5, then military press, 5 sets of 3

thursday squatting, front squat 5 or 6 sets of 3, sets across, then MAYBE a set of 20 on back squat for conditioning, not to heavy

sat morning pulling- snatch grip romanian deadlifts, 3 sets of 10, barbell rows, 5 sets of 5

sat evening pulling- hang power cleans, 5 or 6 sets of 3 working up, snatch pulls working up in sets of 2 to max on snatch deadlifts ( in other words start with snatch pulls, keep adding weight each set till eventually it becomes a max snatch deadlift)

now, you will have to ramp up for 2-3 weeks, then back off... also its best to change the exercises a bit each 3 or 4 week cycle, for instance on sat night pulling a fav is to start with power cleans, keep adding weight till its a clean pull, keep adding weight till eventually you are deadlifting up to max... same idea as before, just a bit different.

by the way, this is for someone who is not worried about gaining weight... if you are trying to stay in a weight class, this would not be for you. im sure youll also have to work with the volume a bit... may be too much or two little. especially needs changes if you only train once a day... but im sure you can see how to keep the idea the same but still adapt it"

 

[CaNe]

You're right, I only train once a day and I was trying to keep it at 3x/wk. I suppose I could reduce volume by doing less exercises and simply rotate some stuff every week. I like the Push press with military variant, that really helps reduce some of the volume, and sounds pretty challenging.
So maybe I could do something like this:

Mon: Squat, Bench, Row, Power Shrug (change to hang/high pull every week)
Wed: DL, PushPress/Military, Hang Clean
Fri: Squat, Inc Bench, Power Clean

Every week using different power exercises on monday to work up to the power clean on fridays. Also, maybe change the Wed DL to the snatch pulls working up to max on snatch deadlifts. Mondays still has quite a bit of volume but I'll just have to try and see how it feels. What do you think? My main concern is to tinker around too much and end up bastardizing the program.

 

[Grizzly]

If you follow the general guidelines, you'll be alright. As long as you don't start putting an emphasis on single joint movements, I don't think you'll fuck it up too badly. You've got the right idea.

 

[CaNe]

Great. Really appreciate all your help.

 

[Dschingis]

Hey Grizzly.

Some ideas for changing the 4 times double day routine to a 3 times a week one time a day? It sounds good, because of the short bouts, but i dont think i can run it that often as it is recommended.

My ideas:
original
monday push1 squat1
wed pull1 pull2
thurs push2 squat2
sat pull3 pull4

changed:
monday push1
wed squat1
fri pull1

monday push2
wed squat2
fri pull2

monday push1
wed squat1
fri pull3

monday push2
wed squat2
fri pull4

monday push1
wed squat1
fri pull1

Sounds stoopit? Im totally lost in planning workouts.