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2005/10/24, 07:51 PM
Nothing says raw power like cleaning a crap load of weight.....persoanlly I think its just as demanding if not more.....than even ...gasp....the dl. But anyways, I was thinking the other day....thats one lift i've never tried to get better in.....NOW I want to. My goal was always to clean over 300lbs.....so thats what I wanna try for.....since cheerleading is basicly a clean....i figured that would help me out the best..
So what I need from you guys, suggestions on how to do this?
Right Now i do a modified westside.....
example:
sun max squat
mon practice
tues d bench
wed practice
thurs d squat
fri practice
sat game/off
sun max bench
mon practice
tues d squat
wed practice
etc....
So how do I sneak the clean into this kinda workout?
suggestions comments?
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/24, 08:54 PM
I follow a modified westside table as well. Basicly, instead of DE Deadlift, I do powercleans. All of my box squat work is explosive (even my ME work is lifted with maximal velocity, even if this is really slow sometimes). So on days that I would normally do a form of speed deadlift, I do either the clean, the clean and jerk, or the power snatch.
I find that it is even great for bringing my squat up, since the clean and jerk requires and explosive stand up from the hole. The jerk almost starts off with a type of speed squat, and is dynamic by nature. As such, it fits in perfectly with my DE work.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/24, 11:27 PM
It's an awesome lift, but I just have a lot of trouble with the form and with hip flexibility. I think last summer I got up to doing my sets with like 150 :laugh:, but I mean I haven't really done all that much of them since. Most people around here don't do them right...they don't go into a full front squat they just kinda clean the weight up.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/10/25, 12:09 AM
I have a strong clean of 352 lbs. Things I have done besides heavy powerlifting.
Box jumps
Broad jumps
Heavy medball tosses
Heavy front squats
Heavy overhead squats
Slit squats, step-ups, lunges
Clean pulls from various joint angles
Snatch pulls ditto
Heavy abs
Weighted plyos
Clean, clean, and more clean
then clean again
I also do lots of cleans
and more cleans
and then when I start a new phase I do some cleans.
Get the idea. You have to clean in order to clean well.
It is not like power lifting. You can build your squat without squatting. To clean you have to practice it like a sports skill. The better the technique the more you will clean.
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2005/10/25, 12:18 AM
Whats a good way to learn to catch low? Back in the day I had a descent clean.....tell my coach started us on hang cleans....kinda messed them up cause i'd use my back. Then when i'd come off the floor it would hit me.
I read some cool stuff off of deep. by setting it on boards 1/2 way up, to learn to drive better.....looking forward to trying that.
Front squats snatch grip?
btw whats a slit squat?
I'm just lost is to how to incomperate it into my workout....only doing 3 days...
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/25, 12:57 AM
Just drop the weight down (a lot) and practice catching with as little effort as possible, basicly bringing the bar as low as you can while still catching it. Just practice that over and over, and you will get it.
Gator, when in your program do you do the olympic lifts??? I was suggesting on DE leg day, since they are naturally a dynamic move.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/25, 06:43 AM
Andrew...I think he meant 'Split' squats....
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2005/10/25, 09:37 PM
I don't mean to get off topic here, but, do any of you ever do high pulls? I would like to know what Gator thinks about them or anyone else. I've just read an article by Joe DeFranco sayin he doesn't really like em. I've used them before and I was just curious.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2005/10/25, 10:04 PM
I've used them before too.....I liked them.....but of coarse that "mimicks" very well the cheerleading motion of a toss, for me to throw the girl...
BTW I did this today..for my dynamic day....
5min warm up on bike
classic clean 3x135 3x155 3x185 3x205 3x225
clean pull+ shurg to toes 155x3x4
speed bench 155-210/2(started a 155 add 10lbs a set till 210)
board press(2)275x4 295x3 315x2
one arm cleans -----------hammer curls
55/3 65/3 75x3 40/10x3
clocks+crucnhes+back hypers 3 rounds
10mins on stair master( getting a lil too fluffy lol)
what ya'll think of that?
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/25, 10:18 PM
Why the board press on DE day??? And also, why working so heavy on your speed bench?
Not that I totally disagree with it. I do DE work working into a max single with band tension some days on DE upper day. It's something that has been labeled the vogelpohl method, and ive been experimenting with it. So far, from my logs, its been working... Very well, in fact. Although its kind of taxing.
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To have talent is to have limits. I have no talent therefor I have no limits.
Steve Prefontaine
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/25, 10:25 PM
i'm under 60% of my max for the speed bench....I start at about 40% and "wave" up to about 60% or so.
Board press is my "weakness excercise" 1/2 way up has always been a sticking point.
Way I set my workouts is
major lift...max or speed 6-8 sets?
weakness excercise 3-5 sets
axhillaries 2-3 excercises 3-5 sets
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/25, 11:56 PM
I do boards some times on speed day. I did mean split, HA! I do Olympics on any day of the week I feel like doing them. They are concentric work and really don't tear you up if you are doing them correctly. I don't always go heavy. They are fun to me. I am not a fan of high pulls either. They teach you to muscle the weight up with your arms instead of using your legs. They also teach you to pull the weight up rather than pull yourself under the bar. High pulls are not taught my USAW anymore either. I teach the jump-shrug (clean or snatch pull) and then have the athlete catch. High pulls also promote the breaking of the elbows to before one is done shrugging. This ends all power transfer and at this point you better be catching the weight or you will not complete the lift.
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2005/10/30, 05:01 PM
I've tried board cleans.....I find these very challanging and fun, and teaches me to drop lower.
just filling everyone in some.
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/30, 08:19 PM
ive read bad things ab high pulls, and personally have never liked them. I know of many coaches that feel they put too much tension on the shoulders and elbow joints. I personally can not afford another shoulder injury.
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/31, 05:52 PM
its not a high pull, you do a clean off blocks, so its set up higher....got the idea from westside.
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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2005/10/31, 07:06 PM
I was refering to aron's question, and mostly just stating my opinion. High pulls damage my shoulders
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The Edge... there is no honest way to explain it because the only people who really know where it is are the ones who have gone over. ~~~Hunter S. Thompson
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/31, 08:46 PM
oh ok .....
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Friends don't let friends squat high...
People don't reach thier true potental, only those who seek it.
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