Power Cleans and New Routine

[Mad_Max21]

It's a very hard lift to master with proper form IMO! But once form is no issue it is a HUGE advantage in ANY routine IMO!

 

[miked8c]

What do you guys recommend I use for a set/rep scheme on these?

 

[themondtster]

Just like the video Moya put up. The two training videos I have both say for the clean and the snatch you actually bump it with your body right below the hip. They say it will actually bruise you some till your body gets used to it. The training video breaks the movement into parts, from floor to hip, hang to shoulders, shoulders to jerk, then starts putting them together in pairs all using just the bar till the form is down.

I looked at the routine you were talking about. It looks like some of the "Olympic"(thatswhattheycallthem) ones I've seen. Pretty intense but looks effective especially if your goal is to go heavy. I might would do it Monday fresh, squat and assist on Wednesday, then deadlift and weighted pullups Friday. Pressing days and cardio in between......... just a suggestion.

from my Transformer Prime

 

[themondtster]

Awesome vid, his feet leave the ground for a bit. In real time its amazing how quick he moves once he explodes.

Yeah it's pretty crazy. I've watched some of the Olympic ones in slow motion..... they come off the ground and some land up to a foot back.

from my Transformer Prime

 

[moya]

It's a very hard lift to master with proper form IMO! But once form is no issue it is a HUGE advantage in ANY routine IMO!

imo, it is too late in life for any of us to truly 'master' these lifts... my form looks really good to most people, but held to an olympic standard it just sucks...
that dosnt mean we cant do them... or be pretty good, i just dont think the word 'mastered' should be taken lightly when talking about oly lifting...

 

[miked8c]

Unfortunately I have to do PT every Wednesday morning and there is no way i will be trying to squat in the PM after running in the AM. So I need to do something like the schedule I posted, or at least workout on those days.

 

[joeblow12345]

So I just got back from a two month Hiatus. For me that means dumbells only and weighted pull ups. Only upper body. I went from 202lbs. to 182lbs. which is where I am at now, my bench from 340 to 305.

While I do not think that is a bad hit on my upper body, my legs and trunk are crazy weak. I could pull 505 with relative ease before I left and lost weight. I can pull 405 with a little left in the tank at my current weight

I want to weight 190, 193 absolute max. I am 5'9 so unless its pure LBM, I don't want to be putting on useless weight. I like weighing less, it is the first time I have been below 190 in a few years and its great, I can pass my Navy Run test now.

I want to get my Core lifts back up, but I want to do front squats as opposed to back squats. My front squats have always been great, as have my back. When I was 202 I front squatted 355x2 as a lifetime max.

The are some videos of my Power lifting meet when I was competing at 195. I now weigh 13 lbs. less and am a whole lot weaker

Back Squat: 475x1 - YouTube


Deadlift: 500x1 - YouTube

Sorry about dredging up the past, I just want you guys to know where I was at to where I am now. I have different goals that will better fit my lifestyle, I no longer want to be strong no matter the cost, I need to focus on efficiency as well as strength.

Here are my stats:

5'9 182

DeadLift 415
Front Squat 275x3
Bench Press 305
Military Press ?

My goals
- Become as strong as possible while being able to run a 10:30 mile and a half
- At least 3 days of cardio a week
- Not have running negatively impact my lifting, or at least minimize this impact.
- Focus more on strength and less on mass.
- Incorporate Power Cleans into my Routine??

Never done power cleans in a routine before, on my Power Clean day I thought I would follow the routine on this page

Power Clean Routine - Sherdog Mixed Martial Arts Forums

Scroll down

After this I would do Romanian Deadlifts for assistance.


Here is a tentative routine I will be following, I need this critiqued (assistance will vary, just naming compounds):

Sunday: off
Monday: Front Squat
Tuesday: Bench press
Wednesday: PT/Cardio in AM - Weighted pull up Routine PM
Thursdayower Cleans, Romanians for assistance
Friday: Military Press - Cardio After Workout
Saturday: AM Cardio

low reps on all compound movements (<5 reps)

Kind of an unorthodox routine, here are my big questions and concerns:

Will Power Cleans be worth doing in terms of providing explosive power and strength gains to my other lifts, or would I better off be converting it to a straight dead lift day and scrapping the Power Cleans all together?

I need my legs to be strong, but not so massive that they hinder my running, hence the front squatting as opposed to back, is my logic correct?

Am I overtraining? My diet is nutritious with lots of eggs, oatmeal, veggies and chicken.

I am not training for any oly comps, the power cleans are there for strength, are they worth it?

Ok so imo power cleans are worthless unless your competing in olympic lifting. I know alot of people love them but Im not one of them. I dead lift over 700 and have not done a clean since highschool back in 04. I would not choose front sq over back sq for strength. The front sq is a great assistance move but the back sq is the king. If you staying between 1-5 reps your legs will get strong and will not hinder running. My advice ditch the power cleans but if you like them use them as assistance work. You absolutely should be doing dl and sq if you want to be strong those 2 are the cream of the crop. No exercise trumps those 2 imo.

Sent from my DROID BIONIC using EliteFitness

 

[moya]

^a great clean will provide a better deadlift than a great deadlift would to a clean...
no way in hell are they worthless, they are different... cleans provide power, deads provide strength...
i do agree that back squats are better though...

 

[miked8c]

So basically the only question I have left is when is the best time for me to run.

Right after my leg workout when my legs are already shot to shit?
The day after a leg workout?
The day before?

Just want to know which schedule I should run so that I dont impact my lifting.

 

[SouthernLord]

Heavy front squats and cleans in the same training cycle destroy my wrists. Actually, cleans alone destroy my wrists. If only I had access to a proper oly set up....

Don't over look hang snatches and single arm db snatchs for power and explosiveness. I've been training the shit out of these two lifts for a while now and they have done wonders for my power and acceleration on the bike.

There's also something extremely beastly about ripping the heaviest db in the gym off the ground and having it unload over your head in one fluid motion. That shit fires me up haha

Good luck with the cleans!