Olympic lifts in DC?

[Pharmacist]

This was already posted by me in another thread on football... but I'd like to get my own thread going to get some more direct feedback:

"So at the risk of getting flamed... here;s my Q: can Olympic lifts be integrated into DC? Perhaps back thickness excercises? Also, Because hip/hamstring power is more important for me as a football player, I was wondering if for quads I should stick with just two exercises, one of which being squats, because that is what I will be tested in and those numbers are more important than a hack or leg press... and for back thickness, on a simlar note, would it be permissable to do deadlifts everyother round rather than every three? Again because deads are more applicable to athletic competition than the size of my lats... So I'm not calling into question DC's validity and I know everyone hates the modification mentality, but I have been getting great results from DC but feel the need to throw in some more practical football exercises."

[In-Human]

Pharmacist, I think that you will find that this program will make you stronger than you have ever been in your life and will give you the best base you could have for Olympic style lifts, the idea is to be stronger in each exercise everytime you rotate back to it, so I think over time you will see that your Olympic lifts will be very strong and I would say with football you need to have your whole body as strong as possible...

[OffDaMuscle]

the strength increase is a non-issue because every muscle will get incredably strong on this program. but using some excercises that are olympic, for example for back using deads, rows, and snatch's. something along that line. but everything will have to be explosive and add a slow negative. and every movement that involves the ankles, knees, and hip, eg. squat. i suggest you squat all the way down ass to grass style then explode up onto your tippy toes, and slowly back down.
the exposive movement is crucial to become faster and stronger.

[Pharmacist]

I definitely agree that this program will make your entire body stronger, but do you think its cool to throw in cleans and snatches for back thickness during all out blast DC training... or just wait till a cruise or until I go back to a different protocol?

[OffDaMuscle]

this program is very similar to the nebraska cornhuskers program, minus the running of course. the split is fairly similar, and also the fact that there is one all out set to failure. however there are no rep pauses and the excercises vary a great deal. obviously on dc program, it is meant to make you a strong moster, but the nebraska program is meant to make you a stronger faster and more agile.
also by following dc protocol you will gain weight incredible fast. too fast for your body to adapt, so your running speed will be reduced significantly.
when i went to university, i took a year off and i wanted to try out for the university football team. so i got the cornhusker book and i started to follow it. the workout was low volume but intense. the split was a mon, tue, thirs, fri deal. it was more or less split into upper and lower body workouts. well in two months i went from 225 to 260 clean. needless to say i couldnt run or jump. my agility was quite poor, and just walking from building to building was taxing for me.
so think long and hard about what you want.... do you want to play football, or do you want to trun into a monster.....

[babygetoboy]

I'd be interested to read this cornhuskers training program, just to see how it compares to the best! Do you have a link to it or can youpost it up here?

[OffDaMuscle]

its long. but ill see what i can do tomorrow. its comparing apples to oranges. dc training and cornhusker training are for completely different goals. but they are both regarded as the best in there fields (no pun intended)

[In-Human]

Pharmacist, I really hate to say this but I help out with two teams here at the college I work at with strength training and the coaches wanted Power Cleans and Snatches to be part of the program, so I convinced them to let me do it my way with Deads, Rack Deads, Bent Rows, T-Bar Rows and Squats. These kids have no more back problems no more shoulder problems and are stronger than they have ever been.

I think these two coaches will never go back to those exercises again...

[Pharmacist]

Very interesting InHuman. I mean I definitely see where you're coming from... deads, rack deads, and squats/front squats work all the muscles necessary for explosive power in the olympic lifts w/o any of the dangers associated with the poor form that can accompany them (which can take years if not more to perfect wilth cleans and snatches). I think I will continue with DC and throw in a few days here and there of light weight form training to keep that chain of movement fresh for when I need to use it again... working on things like a quick drop and balancing weight overhead while squatting.