Cluster Sets Style. Rippetoe always does a good job of explaining why we do lifts the way we do. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=KjGvwQl8tis. This really requires your best concentration as you not only want to make each and every rep and set, but you must use your best technique, strength, and power to do this. Some training cycles, we utilize Hang Cleans, Power Cleans and Full Squat Cleans. Thoughts? Final Words No matter what lift we choose, we approach each set and each rep with intent. It wasn't an injury, but it was more an "oh ow ow ow, the fuck" moment. The stronger you are, the more warm-up sets you'll need to get to your top number. Via Wikipedia comes the Strength/ Power/ Hypertrophy/ Endurance table of Mell Siffs Supertraining. I recommend giving it a watch. Repeat until you hit a certain sum total of reps over however many sets it takes. Surprisingly, it's the highschoolers/young college kids that have the best form. That means doing sets of 5 reps, 3, and finally 2 and 1. They're programmed into crossfit workouts very frequently, but they do take a long time to master. There is a lot to be said for doubles though, 10x2 with big rests. I kept hurting my shoulder in the second pull until I worked with a coach to help clean my form up. Just get a real coach. There is a lot to be said for doubles though, 10x2 with big rests. Do you practice power cleans as a Strongman? You still do the same amount of reps as with the other exercises, though just a bit longer to get there. When doing technical power-based lifts like the barbell snatch, clean-and-jerk, push press or hang clean, the focus should be on the quality of movement and not the quantity of reps performed. Master Power Clean form with this essential technique guide. Once I do a set of 3, I rest for a few minutes, then carry on to the next set. Therefore, the power clean takes more energy to complete. But, unless you played sports in college or dabble in CrossFit, chances are you haven't yet tried them, or done them with the frequency and intensity it takes to see results.Should you?If you're an athlete, power cleans and other modified Olympic lifts get an enthusiastic thumbs up. Weightlifting has one of the lowest injury rates of the major sports, although from a quick glance at the sport you'd think it would have the highest (people jerking 400lbs over their head looks dangerous). You don't see them much in commercial gyms for a variety of reasons: 1. the gym doesn't allow it (potential for dropping weights); 2. people aren't confident enough to learn the movement (it's highly technical); or 3. people like using bumper plates since you have the potential to drop the weights, which not all gyms have. You do have to make sure you're doing proper form (like all barbell lifts, duh). I'm currently on a program which is basically 4 days with one big lift on each day with additional accessory work on the upper body days. I hear that. the only issue is a lot of people do the incorrectly (they upright row the weight), and they are not a replacement for squats and pulls (like deadlifts). I've heard conflicting opinions on this - some say it's awful for your body, but when I do it it makes my whole body feel worked out like a combination of deadlift + squat. Strength Drop Set Style. Power cleans are a great exercise. If performed incorrectly over a long period of time there is a fairly high potential for injury. You can then take this template of strategie The power clean is an amazing thing. Rep range does not matter for hypertrophy (at least up to 30 reps/set for trained lifters and 100 reps/set for untrained old people), so long as the effort per set is equal. You'd know a power clean if you saw one. Yeah I tried to train with power cleans some time ago and I just didn't feel very well afterwards. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. People who actually weightlift will often include power cleans in their programming to some degree. Training power is central to improving athletic performance in most sports but not particularly important for physique or general fitness training. If you do them with bad technique, the injury risk is much higher than other lifts. Thread Tools. They're a staple for training for many sports, most of which require explosiveness in some way, shape or form, but they're absent from programs focused on strength and muscle size because they're not necessary. Edit: Here's a power clean for people coming in from the r/fitness main page: https://www.youtube.com/watch?v=KjGvwQl8tis. It's awful for your body only if you tried to do them like those crossfit idiots. If you're thinking about learning them, I'd highly recommend seeking out someone who coaches the olympic lifts to make sure your form is on point. If after youve done your clean and jerks for reps you want more strength endurance training, do Super Squats, 3 to 5 sets of 20 reps. Since I'm a cheapskate who didn't want to spend money on coaching, now I just stick with clean pull. Is it a noise issue (i.e. Clean pulls are not my favorite, but I will use them when an athlete has true orthopedic restrictions or limitations from bad genetics with their flexibility. All of a sudden everyone is now cleaning, back squatting, dead lifting with crappy form. The strongest lifter with the most powerlifting records? I don't think you're going to lag in "strength" at all if you train them. How should I implement Power Cleans? Thinking about my next gym membership and I want to join one that has an Olympic lifting station. Been around the lifting community for about six years now, but I haven't heard many people talking about power cleans. It never hurts to get some coach time in for form corrections every so often. Yet, many of the most effective exercises, including the power clean, can be complicated. The power clean, like most power exercises, is more technical and much more difficult to learn/teach than more basic barbell strength movements. A method Ive found to be effective on occasion is the giant set or marathon set as some have called it. Only someone that doesn't lift would say that power cleans aren't good for your body. Zenkei18. Make sure you learn it properly though: it's not a deadlift followed by an upright row. for power cleans I'll do 3-5 reps per set. Show Printable Version ; Email this Page Subscribe to this Thread Search Thread . but power cleans are great, if you want to do them, do them. Here you can see the application of the heavy light medium principle. Squats require more warm-ups than deadlifts. If you can get good at it on a technical level, it's great. Powerlifting routines also call for more intensity and volume. I might find a good place to work power cleans and get a personal trainer for a few sessions just to run me back through the proper form. Power Clean session 1 (heavy): Power Clean 4 sets of 1 reps @ 85% 1RM. Nice, yeah I really like the training potential of this lift. I prefer Clean Pulls for training explosively though since it's less technical. The goal of this program is to add weight each and every time you lift, taking advantage ofThe Novice Effectthat allows you to do so. But unless you have had formal training, your power clean form will suck. Execution Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Another consideration for the Power Clean sets and reps is if you are in the pre-season or competitive season. In high school I was on the track team, and power cleans were a standard lift the sprinters used to do. Few commercial gyms are set up for/allow Olympic lifts/variations, so few people do them. And I don't mean training from your high school football coach, I mean either from an actual weightlifting coach or from a crossfit coach that recognizes good form rather than stroking his own ego. How to Use Ultra High Rep Sets Using Ultra-High Reps for Strength. Follow proper form and don't treat it like an aerobic exercise. Most healthy men between the ages of 18 and 35 or 40 can add 10 lbs to the squat the first 2-3 times its performed, 15-20 lbs to the deadlift the first couple times, and 10 lbs the next s Is there a reason I don't hear about folks who do Olympic style lifts doing power cleans? You want to reduce pain and feel better. Handshold the bar just past the shoulder width. Power Clean session 2 (light): Power Clean (from blocks on mid-thigh) 6 sets of 3 reps @ 60% 1RM. Another issue to consider is individual body mechanics. I've read that the Olympic lifts are easier to perform correctly with dumbbells. Instead of getting lost searching for the perfect program, you need to adopt a set of strategies and methods that have been proven to work for everyone. There's really no other lift that can compare for building explosive power. No one says it's awful for your body unless they are doing it wrong. If you don't learn the highly technical movements properly, though, there's a good potential for injury. 11. I asked him about reps and sets. Wait. Day 3 Friday Squat. Step to the bar, position your feet in a shoulder width. They were fun as hell! Perform the program on a 3 day per week schedule, on non-consecutive days, i.e. The snatch comes close, but since you can do more weight on a power clean it makes the power clean the staple of general explosive power training. It is not a moderate or high rep exercise. Sets & Reps Table for Strength, Hypertrophy, Power. Set your back straight.3. When I started deadlifts again the first time after 5 weeks, I instantly jumped up a good 20 pounds for reps. My lockout also became very quick despite only powercleaning 135-155 at the time. They're truly the king of all lifts. Try starting with power shrugs, moving on to hang pulls, then hang cleans (all light). This reps and sets system can be used for squats, deadlifts, benches, snatches, clean and jerks, and any other lift that you want to excel in. I do modify my warm up for the clean so I am not completely spent by the time I do the 5x3. A lot of splits used in bodybuilding are normally from 3-4 workouts per week. Now, when these other types of exercise are brought up, the reps and sets for strength training can be said to be in the lower end in comparison. Clean Pull - Exercise demonstration video and information for Olympic weightlifting - AKA Clean extension The clean pull is the most common clean-related strength exercise. Aren't power cleans the ones where you catch the bar in what could be called a parallel squat-ish position? Recently my gym got a couple of Oly platforms and bumpers. If you are worried about it, just do a session or two with an olympic coach to get your form on point. dropping weights from over your head) or an injury issue? 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