replacing deadlifts w/ power cleans

first of all, respect for playing rugby, esp 7s! hope your CV system is top notch!

anyways, I play for a rep team up here in Canada and our coach has us doing powercleans twice a week then some other form of cleans for the other lifting day... then we also have deadlifts once a week, then RDLs once a week

Like someone said before good luck with the sevens, that's high paced Rugby. And I agree, no reason you can't do both in the same week.

wow a chick that works out and plays Rugby
that's hot lol

do you know form on Power Cleans well enough?
what kind of Volume and Frequency do you usually use?

Kane Fan said:

wow a chick that works out and plays Rugby
that's hot lol

do you know form on Power Cleans well enough?
what kind of Volume and Frequency do you usually use?

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Im gonna answer this- inspite of you being a Kanes Fan (GO GATORS!!)..LOL.

I learned oly lifts from Tom McGee, a comp. PLr at my gym, so my form's good. I put them on back day 2/wk & cycle them w/deadlifts- one heavy day (5X5) & one light day (3x8-10).

Thats the plan anyway.. what do you guys think?

MsBeverlyHills said:

Im gonna answer this- inspite of you being a Kanes Fan (GO GATORS!!)..LOL.

I learned oly lifts from Tom McGee, a comp. PLr at my gym, so my form's good. I put them on back day 2/wk & cycle them w/deadlifts- one heavy day (5X5) & one light day (3x8-10).

Thats the plan anyway.. what do you guys think?

Click to expand...

That name sounds REALLY familliar. I've either seen too many REALLY old WSM tapes or he competed in a contest YEARS ago and also coached a few women in strongman too.

Same guy?

B True

MsBeverlyHills said:

I put them on back day 2/wk & cycle them w/deadlifts- one heavy day (5X5) & one light day (3x8-10).

Thats the plan anyway.. what do you guys think?

Click to expand...

Form tends to deteriorate really quickly with higher reps in these lifts, even under light weight. You can keep the total volume and intensity (% 1RM) the same but train with lower reps (i.e. more "sets" if that's how you want to think about it). You'll find that the overwhelming majority of lifters will avoid doing much in the way of higher reps in this exercise just for this reason.

Madcow2 said:

Form tends to deteriorate really quickly with higher reps in these lifts, even under light weight. You can keep the total volume and intensity (% 1RM) the same but train with lower reps (i.e. more "sets" if that's how you want to think about it). You'll find that the overwhelming majority of lifters will avoid doing much in the way of higher reps in this exercise just for this reason.

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Personally, I coud not agree more. For light work, I would do a lower % of a 1rm and do maybe 10 sets of 2 with 30 seconds rest between sets....something like that.....the olympic lifts are high skill movements, and when you use high reps you get fatigued and form goes to shit and you either get hurt, form bad habbits, ot both. Olympic lifts are unlike a low skill movement like a squat or a bench press, where you can get tired and keep grinding them out one after the other, I would say anything over 5 reps is asking for a form breakdown.

I also wanted to note that Starr is not against deadlifts. there is a section in The Strongest Shall Survive called Omit the deadlift, or something along those lines, but the reason Starr gives for dropping it is because a lot of times, even world-class powerlifters tend to round the back and breakdown their form on maximal attempts, and given the fact that his athletes weren't powerlifters or weightlifters, he saw no reason to put them at risk when he felt other exercises could be used that would yield similar effects as a deadlift.

Actually, in his off-season programs at Hopkins, Starr had his kids alternate between deadlifts and power cleans followed by clean pulls on the heavy day. I don't necessarily feel the deadlift is dangerous, but you need to remember that The Strongest Shall Survive is also geared a lot towards high school coaches, and about 95% of high school kids WILL try to do more than they should and they WILL round their backs if you don't watch them like a hawk, and the risk of injury wasn't worth it, especially back in the days where many of the coaches and administration and supporters of athletic programs still frowned upon lifting for fear it would make one "musclebound". It just made life easier, in fact Starr and Tommy Suggs said the optimal set/rep range was 4-6x4-6....but that is complicated and people would forget and play around too much, 5x5 is basic, simple, and easy.

Madcow2 said:

Form tends to deteriorate really quickly with higher reps in these lifts, even under light weight. You can keep the total volume and intensity (% 1RM) the same but train with lower reps (i.e. more "sets" if that's how you want to think about it). You'll find that the overwhelming majority of lifters will avoid doing much in the way of higher reps in this exercise just for this reason.

Click to expand...

BigBadBootyDaddy29 said:

Personally, I coud not agree more. For light work, I would do a lower % of a 1rm and do maybe 10 sets of 2 with 30 seconds rest between sets....something like that.....the olympic lifts are high skill movements, and when you use high reps you get fatigued and form goes to shit and you either get hurt, form bad habbits, ot both. Olympic lifts are unlike a low skill movement like a squat or a bench press, where you can get tired and keep grinding them out one after the other, I would say anything over 5 reps is asking for a form breakdown.

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OK!! dumb me- I think I was having a brain cloud thinking of doing 8-10 reps of power cleans...LOL.

I like the 10 sets of 2 w/short rests- makes more sense. Thanks booty daddy Hows your training going? Id like to see Starrs training program for female athletes & see if he would change anything... would be interesting.

b fold the truth said:

That name sounds REALLY familliar. I've either seen too many REALLY old WSM tapes or he competed in a contest YEARS ago and also coached a few women in strongman too.

Same guy?

B True

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http://www.mageefitness.com/

http://www.mageefitness.com/gallery_photo6.html

"Heaviest Deadlift Ever done in Worlds Strongest Man Contests 1,179lbs.

Fourth Heaviest Squat ever done in Worlds Strongest Man Contests: 955"