Alternative to powercleans for Football training?

[ClimbingGiraffe]

Is there any alternative to Powercleans for football training? I've been trying to do them, but I don't feel my form is good enough and I know of nobody who can teach me the powerclean aside from some internet videos, and I just don't think I'm getting it.

I was thinking of Pull/Chin-ups, but I can't really do them unassisted yet, though I have been working on it. That and when I get a little stronger on the squat start adding in Plyos and Drills.

[Symplistic88]

Is there any alternative to Powercleans for football training? I've been trying to do them, but I don't feel my form is good enough and I know of nobody who can teach me the powerclean aside from some internet videos, and I just don't think I'm getting it.

I was thinking of Pull/Chin-ups, but I can't really do them unassisted yet, though I have been working on it. That and when I get a little stronger on the squat start adding in Plyos and Drills.

I know for the SS program, alot of people who can't/won't do Power cleans replace it with a BBrow... It works the upper back really good too, you just don't get the full explosive power you would from power cleans..

check it out
http://www.youtube.com/watch?v=YgKzGzOqiVo

[ulfhednar]

when I dont feel like doing powercleans I just do high pulls

[beertank23]

Weighted Squat jumps.

[moose45]

Power cleans are used for developing power in triple extension. They will also work your traps and back.

You can substitute power cleans with some plyometrics.
I have my athletes do this:

Pogo 2x10
Squat Jump 4x3
Standing Max Jump 4x1

You should also try

One Leg Pogo 2x8
Broad Jump 4x3
2 step Max Jump 4x1

[PCFootball24]

when I dont feel like doing powercleans I just do high pulls

Yeah do high pulls. They're just a clean without the catch. I prefer them to power cleans anyway, they are much easier on your wrists

[DocHollidy]

Power cleans are used for developing power in triple extension. They will also work your traps and back.

You can substitute power cleans with some plyometrics.
I have my athletes do this:

Pogo 2x10
Squat Jump 4x3
Standing Max Jump 4x1

You should also try

One Leg Pogo 2x8
Broad Jump 4x3
2 step Max Jump 4x1

u a trainer now?

[ClimbingGiraffe]

I hate making new threads and cluttering **** up when I can just post more questions here.

I currently do lots of deep Squats, Deadlift heavy, Bench, SMP, (attempt to) Power Clean, Weighted Decline Sit-ups, Assisted Pull-ups, Plate Pinches, and try to do Sprints earlier, before workouts.

I have a few questions.

1) My times have changed and now most of my workouts are in a completely empty gym at 12-2am. I recently hurt myself doing the SMP alone on SS. A fellow gym goer told me I should use the Incline press over the SMP for safety concerns. Is the Incline press the best alternative when alone, or should I do seated Dumbell presses like I used to before I did the SMP?

2) I've taken to doing five single heavy deadlifts instead of a one set of five deadlifts. My weight has continued to move up, and my hands sweat less allowing me to hold the bar better. Is it good to continue on like this?

3) Should I include weighted hypers on non-deadlift days or is just squatting heavy three days a week all I should do for lower back?

[1211]

trap bar jumps...defranco does them for athletes lacking form and are on a deadline

[00_Juris]

Tire flips.
Dumbbell or kettle bell snatches.

[Jrome1]

Is there any alternative to Powercleans for football training? I've been trying to do them, but I don't feel my form is good enough and I know of nobody who can teach me the powerclean aside from some internet videos, and I just don't think I'm getting it.

I was thinking of Pull/Chin-ups, but I can't really do them unassisted yet, though I have been working on it. That and when I get a little stronger on the squat start adding in Plyos and Drills.

Dumbbell/kettlebell swings are great, 1leged split sqaut jumps also help triple extension.

[moose45]

u a trainer now?

Haha sorry if I gave that impression.

However for the past 2 years I have been running the weight training program at our high school, its a small school. I also "train" a couple college hurdlers and basketball players. I am not technically certified, however I give the people I train the best information I know and keep them on the right track for their goals.

[moose45]

I hate making new threads and cluttering **** up when I can just post more questions here.

I currently do lots of deep Squats, Deadlift heavy, Bench, SMP, (attempt to) Power Clean, Weighted Decline Sit-ups, Assisted Pull-ups, Plate Pinches, and try to do Sprints earlier, before workouts.

I have a few questions.

1) My times have changed and now most of my workouts are in a completely empty gym at 12-2am. I recently hurt myself doing the SMP alone on SS. A fellow gym goer told me I should use the Incline press over the SMP for safety concerns. Is the Incline press the best alternative when alone, or should I do seated Dumbell presses like I used to before I did the SMP?

SMP=Seated Military Press?
I suggest standing barbell military press. It is a great lift as your legs and core work to stabilize the bar when it is overhead. If you can't press the weight overhead you can just run out and drop it, don't let it hit you in the head...If you got hurt I want to know how you did it?

2) I've taken to doing five single heavy deadlifts instead of a one set of five deadlifts. My weight has continued to move up, and my hands sweat less allowing me to hold the bar better. Is it good to continue on like this?

Use chalk...
Try switching every 2-3 weeks.
Maybe 3x3, 3x2, or 2x4.
I do my deads at 3x5 but I know the program doesn't have it like that.

3) Should I include weighted hypers on non-deadlift days or is just squatting heavy three days a week all I should do for lower back?

I'd probably put it in just at 4x10.

Answers in bold.

[JLS81]

CG,
Try DB snatch as a replacement as mentioned above. Great power strength exercise. You tube it for some ideas on how to perform the exercise.

[ClimbingGiraffe]

SMP = Standing Military Press.

I was going for a pr attempt and on the 3rd rep of my last set, one of my arms just gave without warning, the other stayed up, and the weight kinda just fell on me awkward, I have no idea how it happened. I took the next workout day off and continued on like normal afterwards, no real lasting harm done, just scared the **** out of me thinking how much worse off I coulda been without assistance.

The gym I currently go to asked respectfully that I refrain from bringing/using chalk as it "makes a mess". I'll try mixing up the reps/sets on the deadlift more. I'm also using different grips now since im trying to fix a muscle imbalance I got from using the same over and under grip ever time. For example on Deadlifts reset earlier, I did 3 overhand, then used over and under grips, alternating the over and under.

[moose45]

SMP = Standing Military Press.

I was going for a pr attempt and on the 3rd rep of my last set, one of my arms just gave without warning, the other stayed up, and the weight kinda just fell on me awkward, I have no idea how it happened. I took the next workout day off and continued on like normal afterwards, no real lasting harm done, just scared the **** out of me thinking how much worse off I coulda been without assistance.

The gym I currently go to asked respectfully that I refrain from bringing/using chalk as it "makes a mess". I'll try mixing up the reps/sets on the deadlift more. I'm also using different grips now since im trying to fix a muscle imbalance I got from using the same over and under grip ever time. For example on Deadlifts reset earlier, I did 3 overhand, then used over and under grips, alternating the over and under.

Ok Keep doing standing military press. It is too great of a lift and just bail if you think you can't get it up. If your arm just gives out randomly go see a doctor.


And yes that isn't a bad idea.

[mymax280]

Ok Keep doing standing military press. It is too great of a lift and just bail if you think you can't get it up. If your arm just gives out randomly go see a doctor.


And yes that isn't a bad idea.

Excellent post, thank you very much for taking the time to share with those who are starting on the subject. Greetings

[Atlas03]

Is there any alternative to Powercleans for football training? I've been trying to do them, but I don't feel my form is good enough and I know of nobody who can teach me the powerclean aside from some internet videos, and I just don't think I'm getting it.

I was thinking of Pull/Chin-ups, but I can't really do them unassisted yet, though I have been working on it. That and when I get a little stronger on the squat start adding in Plyos and Drills.

Get a huge ass tire and flip it! It is an explosive triple joint movement and is easier to learn.

[Jhawk Fitness]

Tire Flips


Weighted Box Jumps

Dynamic -

Heavy -

Clean Pulls/Jump Shrug

[MURDR]

Dude, I used to have the SAME EXACT problem...first off, you have to work on wrist flexibility. I'm still working on it myself, but I know a lot of kids who never do them simply because it hurts their wrists. If you stretch a lot every day, it'll make power cleans 100 times easier. Also, make sure instead of upright row/reverse curling it, make sure you get triple extension, which is extending your hips (not really sure on this one myself, so you'd have to ask others), doing a massive, powerful shrug, and doing a powerful calf raise, all at the same time. If you get a great shrug and calf raise, the force will automatically make your arms bend and you'll instinctively flip your arms under and get under the bar.