replacing deadlifts w/ power cleans

[kiloamp]

I agree with you on switching from deadlifts to power cleans. In fact, I'd drop the deadlifts all together in favor of clean and snatch pulls if I were involved in explosive sports.

 

[Madcow2]

really? or are you being sarcastic?

Bill Starr has power cleans in his football player training 3 times a wk & no deadlifts. Why do think theyre not important- at least for a specific sport (football, rugby, etc).

I don't think he's being saracstic.

 

[coolcolj]

Well personally I wouldn't be doing much heavy deadlifts inseason, drains the CNS too much

explosive squats and some powercleans or RDLs will do the job nicely

powercleans only really help the first few steps of accleration from a dead stop. That's what sprinters use em for. As do weight training in general.
After that plyos help more for the high speed side of things, and reactive work in regards to being able to absorb the forces and keep the feet/knee and hips from collasping, and reducing ground contact times. General strength work also helps with the force absorbtion side of things too.

But you still have to sprint, to run fast

 

[coolcolj]

Also its the catching aspect of powercleans, which is basicly a force absortion type plyo move that is where the other benefit comes from. A bit like an attitude drop, but with lower velocity and more load. People think it's just the explosion part that has benefit, but the catch is important too. So you wanna do it kinda deep to get some benefit from that, ie like a jump landing type depth

force absortion is king when it comes to sports training! Off course you strength to absorb force
And you have to absorb force before you can react and explode

 

[ChinkNasty]

this is my first time playing 7s so dont scare me!! LOL... how bad could it be- its mostly running, not tackling- right???

haha well we scrimmaged nashville's mens squad and they are a big big group of crazy f'n samoan men and sh*t...It's just a LOT more running, you get tired a lot faster because if played right there should be almost no rucking at all (ie continuous play and pop passes...you usually dont go to ground if your teammates know how to support properly in 7s) and alot of times as a back (which I am, I dont know what position you play...) you will find yourself making a lot more tackles on a lot of bigger guys more frequently than you would in a regular game...but it's fun and makes you a better player no question, you have to make quick reads and know when to take that ball to ground or stay on your feet in a tackle...good luck, have fun and dont hurt yourself...

jus outta curiousity, what/who do you play for?

peace,
CN

 

[ChinkNasty]

Also its the catching aspect of powercleans, which is basicly a force absortion type plyo move that is where the other benefit comes from. A bit like an attitude drop, but with lower velocity and more load. People think it's just the explosion part that has benefit, but the catch is important too. So you wanna do it kinda deep to get some benefit from that, ie like a jump landing type depth

force absortion is king when it comes to sports training! Off course you strength to absorb force
And you have to absorb force before you can react and explode

K to you...very logically explained how power cleans do in fact assist with initial acceleration, I have not met a single respected strength coach who has told me that power cleans do not help with explosiveness...

 

[BIGFATCOCK]

just do deadlifts really fast

 

[b fold the truth]

really? or are you being sarcastic?

Bill Starr has power cleans in his football player training 3 times a wk & no deadlifts. Why do think theyre not important- at least for a specific sport (football, rugby, etc).

Nope...not being sarcastic.

I have NEVER felt that doing power cleans will MAKE anyone FASTER. It doesn't make a drop of sense to me how they would. Is the exercise meant to be done FAST? Yes, of course. Because it is MEANT to be done fast...does NOT mean that it will make you faster at all.

Technique is the most important factor in those lifts (respectuflly and in my opinion). Strength is not. Of course...that is NOT saying that you don't have to be strong to do a good OLY lift or that OLY lifts will not make you strong(er). Don't read anything into what I'm saying.

I feel that Accomodating Resistance is superior to the OLY lifts to increase one's speed. Doing a box squat with LOTS of band tension teaches the body to EXPLODE faster, faster, faster, and harder, harder, harder, especially in that plane of motion. It builds strength in a range of motion which I feel is very important to the athlete who must explode, grab, and tackle.

I am not a "respected strength coach" so take it for what it is worth. I did become the Assistant Strength Coach for Murray State University and THE coach for their Field part of the Track and Field Team. The first thing that I did in their weight training program was take out the OLY lifts (especially for the first several weeks) and add in box squats with bands and deadlifts. They could deadlift 300-350 for reps with lots of CNS recovery that wasn't a problem or they coulf beat themselves to death doing power cleans with 200.

Of course...I did have them doing the OLY lift of their choice once a week, lightly (instead of deadlifting that day). I also kept the clean and jerk in as one of their ME Upper core exercises as well.

I fully agree with CCJ and his point about doing Plyos.

I have learned that gym training for sport, which is what I do, is quite simple.
1) Get STRONGER ALL OVER
2) Practice your sport

You aren't going to find that Holy Grail exercise that is going to make you strong and a super athlete...just focus on getting your body stronger, staying injury free in the gym (which means safe exercises), and do the most work ON your sport.

Just the opinion of a non-respected athletic trainer.

B True

 

[ChinkNasty]

no hate, always respect outta my corna towards you b fold

I also agree with you with box squatting, along with cleans, a mainstay for athlete that requires explosiveness...although I do feel that power cleans definitely help in that first step when done with box squats

 

[jdevlin1985]

Give the girl some cred guys

...she is not like any other women if you ask me