Good workout plan and form training

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   I just started competing in 06.  Did pretty well.  I would like to start a good workout plan to help with the events.  I figured I would do the basic bench, squat, clean, deadlifts as I did in my football days.  Are there better or additional lifts that would help me.
I am also looking for drills I can do to help me with my wfd & wob(would like to learn spin).  Any help is greatly appreciated.

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Dopey33 Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 1/02/07 Location: United States Status: Offline Points: 1	Post Options Post Reply Quote Dopey33 Report Post Thanks(0) Quote Reply Topic: Good workout plan and form training Posted: 2/28/07 at 3:21pm
	I just started competing in 06. Did pretty well. I would like to start a good workout plan to help with the events. I figured I would do the basic bench, squat, clean, deadlifts as I did in my football days. Are there better or additional lifts that would help me. I am also looking for drills I can do to help me with my wfd & wob(would like to learn spin). Any help is greatly appreciated.

mikeychaffee Members Profile Send Private Message Find Members Posts Add to Buddy List Newbie Joined: 3/13/07 Location: United States Status: Offline Points: 12	Post Options Post Reply Quote mikeychaffee Report Post Thanks(0) Quote Reply Posted: 3/18/07 at 6:25pm
	you neglected to mention one very important thing ABS, ABS, ABS , and then some more ABS. also some front shoulder raises wouldnt hurt for the WOB if you use the standing technique. Also some arm work to be able to get a good pull on the caber. good mornings would also be another good one to strengthen the lower back.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 3/19/07 at 7:37am
	How about Low Rows? I would think this is vital to just about all the moves. They look to need that combination of lowerback, lats, rear delts and biceps in caber, weight for height, and maybe even hammer throw. The sheaf toss would require a twisting kind of lift, but only way to mimic that would be to get out and shovel dirt or something. My low row is up to about 240lbs for three sets of 6-7 reps, this is from my days as a collegiate rower...so hope this helps me in my first competition.