off season program 5x5

Exa123 · 08-17-2006, 09:30 PM

Just a quick question as i am training for sports and need explosive power, strength and speed. should i replace the deadlifts with high pulls??

also can you add power cleans without taking out bent rows?

comebakthursday · 08-18-2006, 07:37 AM

if im correct, is a high like a deadlift but then as you explode to the top you pull the bar to your chin/neck area?

Exa123 · 08-18-2006, 07:45 AM

Quote:

Originally Posted by comebakthursday

if im correct, is a high like a deadlift but then as you explode to the top you pull the bar to your chin/neck area?

pretty much, if you ever see a power clean (like olympic weight lifting) its the top of the movement before they roll there wrists over and catch the weight before they press it.

sbrown_c4l · 08-18-2006, 08:54 AM

are you talking about the intermediate 5x5 or the actual off season 5x5 which is 4 days a week...

Fury22 · 08-18-2006, 09:49 AM

You can do the intermediate 5x5, and you are correct. Replace the rows w/ power cleans, and the deads with high pulls. If memory serves me correctly, this is how the original program looked when Starr wrote it, as he wrote it for football players anyway.

all pro · 08-18-2006, 11:14 AM

Quote:

Originally Posted by Exa123

Just a quick question as i am training for sports and need explosive power, strength and speed. should i replace the deadlifts with high pulls??

also can you add power cleans without taking out bent rows?

Starr's programs, http://forum.bodybuilding.com/showthread.php?t=809027