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  1. #1
    haters goin hate TheSoldier's Avatar
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    Power Cleans essential?

    Are cleans essential for fast rate of force development and explosiveness in legs OR can you just have a high squat : bw ratio and add in lots of sprints and plyos?
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  2. #2
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    Originally Posted by TheSoldier View Post
    Are cleans essential for fast rate of force development and explosiveness in legs OR can you just have a high squat : bw ratio and add in lots of sprints and plyos?
    There was a huge thread on this before and I started a thread about this. It's a very common topic. If I were you I would try to find those threads.

    But basically, you don't need cleans. You can do other explosive exercises like dynamic bench and box squat with around 50%-70% of your max.
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  3. #3
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    if your deadlift goes up your clean goes up (assuming form remains intact).
    if your clean goes up...it wont on its own
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    Cleans or any explosive exercise develop your rate of force development, you do need some sort of RFD work in your plan..
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    Plyos ftw
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    Originally Posted by TheSoldier View Post
    Are cleans essential for fast rate of force development and explosiveness in legs OR can you just have a high squat : bw ratio and add in lots of sprints and plyos?
    no one exercise is going to monopolize gains/progress.
    Power Cleans are definitely a great exercise for explosiveness in the legs, but so are other Olympic lifts and plyometrics.
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    if your gonna do powercleans, try some powersnatchs,fast hang cleans and plyometrics, also high pulls help with powerclean. like hatebreed said, no one workout will monopolize gains
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    yeah i started a thread on this and we decided that the most important lifts for football were:

    Bench
    Squat
    Dead
    Power Clean
    Box Squat
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  9. #9
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    Originally Posted by Kooga View Post
    yeah i started a thread on this and we decided that the most important lifts for football were:

    Bench
    Squat
    Dead
    Power Clean
    Box Squat
    Well i was saying for speed. I am just saying as like an essential as in you pretty much need the squat to build leg strength.
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  10. #10
    married to squats toad1's Avatar
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    ive read(heard can't back it up) that gettin a double bw squat is great for speed,

    cleans aren't essistial but they do help, any oly lift will be good so will any exercise that improves leg strength, plyos work, i think that you need to try them all to help improve explosiveness in your legs.


    they way i look at it is heavy squats are best but plyo's are easier as oly can be difficult to learn.
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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  11. #11
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    Originally Posted by toad1 View Post
    ive read(heard can't back it up) that gettin a double bw squat is great for speed,

    cleans aren't essistial but they do help, any oly lift will be good so will any exercise that improves leg strength, plyos work, i think that you need to try them all to help improve explosiveness in your legs.


    they way i look at it is heavy squats are best but plyo's are easier as oly can be difficult to learn.
    Double Squat to BW, plus plyos makes some crazy speed, but power cleans are known to be the most explosive exercise that can be done in the weight room.
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  12. #12
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    Originally Posted by TheSoldier View Post
    Double Squat to BW, plus plyos makes some crazy speed, but power cleans are known to be the most explosive exercise that can be done in the weight room.
    Don't forget benching and squatting explosively.
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  13. #13
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    Originally Posted by HardHitter22 View Post
    Don't forget benching and squatting explosively.
    or box squats
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  14. #14
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    Originally Posted by HardHitter22 View Post
    Don't forget benching and squatting explosively.
    Yeah I have heard this but I dont really understand this. When I try to do it explosively I dont have as much control and that screws it up but if I do it with control it doesnt feel as explosive.

    Anyone help me with this?
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    Originally Posted by TheSoldier View Post
    Yeah I have heard this but I dont really understand this. When I try to do it explosively I dont have as much control and that screws it up but if I do it with control it doesnt feel as explosive.

    Anyone help me with this?
    benchpress to do explosive start light to get the control of the weight. squats i would just do box squats as they are explosive.
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    Dumbbell Incline Bench, Deadlift, HangCleans, T Bar Row, Front Squats, Heavy Lunges, Single Leg Press = winning combination in terms of improving overall explosiveness.
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  17. #17
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    Originally Posted by svillasenor View Post
    Dumbbell Incline Bench, Deadlift, HangCleans, T Bar Row, Front Squats, Heavy Lunges, Single Leg Press = winning combination in terms of improving overall explosiveness.
    Why DB incline bench and single leg press?

    And I have heard lunges are bad for your knees.
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  18. #18
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    Try them and find out. Seriously. I started doing DB Inclines I could only go 60's, this week I am up to 95s and throwing 225 up 16 times in process. Single leg anything really improves leg power in general because you can not over compensate and forces isolation. You cant do no beezie weight though. You need to go hard to be explosive. Bottom line.
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    Originally Posted by svillasenor View Post
    Try them and find out. Seriously. I started doing DB Inclines I could only go 60's, this week I am up to 95s and throwing 225 up 16 times in process. Single leg anything really improves leg power in general because you can not over compensate and forces isolation. You cant do no beezie weight though. You need to go hard to be explosive. Bottom line.
    225 for flat bench or Incline?
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    Miami Hurricane Football Workout
    -producing 1st Round picks year after year.

    Week 1
    Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
    Monday
    One Leg Squat 8 ____
    Barbell Warm-up
    Power Snatch 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
    Hang Clean 5 ____ 5 ____ 5 ____
    Power jerk 5 ____ 5 ____ 5 ____ 5 ____
    Clean Pull 5 ____ 5 ____ 5 ____
    Lunge 5 ____ 5 ____ 5 ____
    Weighted Hypers 8 ____ 8 ____ 8 ____
    Weighted Sit-ups 80 ____
    Manual Neck 10 ____

    Tuesday
    One Leg Squat 8 ____
    Back Squat 8 ____ 6 ____ 4 ____ 4 ____
    Front Squat 5 ____ 5 ____ 5 ____ 5 ____
    Bench Press 6 ____ 5 ____ 4 ____ 4 ____
    Incline Bench 5 ____ 5 ____ 5 ____ 5 ____
    Standing D.B. Press 10 ____ 10 ____
    Glute/Hams 8 ____ 8 ____ 8 ____
    Lat Circuit 10 ____ 10 ____ 10 ____
    Roman Chair Twist 70 ____

    Thursday
    One Leg Squat 8 ____
    Barbell Warm-up
    Hang Snatch 5 ____ 5 ____ 5 ____
    Power Clean 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
    Split Jerk 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
    Clean Pull 5 ____ 5 ____ 5 ____
    R.D.L. 5 ____ 5 ____ 5 ____
    Step-ups 5 ____ 5 ____ 5 ____
    Hanging Leg Raise 70 ____
    Machine Neck 10 ____

    Friday
    One Leg Squat 8 ____
    Back Squat 8 ____ 6 ____ 6 ____ 6 ____
    Front Squat 5 ____ 5 ____ 5 ____ 5 ____
    Bench Press 6 ____ 6 ____ 4 ____ 4 ____
    Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
    Goodmornings 6 ____ 6 ____ 6 ____
    Standing Front Press 10 ____ 10 ____ 10 ____
    Arm Circuit 10 ____ 10 ____ 10 ____
    Lateral Leg Raise 70 ____
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    Originally Posted by svillasenor View Post
    Miami Hurricane Football Workout
    -producing 1st Round picks year after year.

    Week 1
    Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
    RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
    Monday
    One Leg Squat 8 ____
    Barbell Warm-up
    Power Snatch 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
    Hang Clean 5 ____ 5 ____ 5 ____
    Power jerk 5 ____ 5 ____ 5 ____ 5 ____
    Clean Pull 5 ____ 5 ____ 5 ____
    Lunge 5 ____ 5 ____ 5 ____
    Weighted Hypers 8 ____ 8 ____ 8 ____
    Weighted Sit-ups 80 ____
    Manual Neck 10 ____

    Tuesday
    One Leg Squat 8 ____
    Back Squat 8 ____ 6 ____ 4 ____ 4 ____
    Front Squat 5 ____ 5 ____ 5 ____ 5 ____
    Bench Press 6 ____ 5 ____ 4 ____ 4 ____
    Incline Bench 5 ____ 5 ____ 5 ____ 5 ____
    Standing D.B. Press 10 ____ 10 ____
    Glute/Hams 8 ____ 8 ____ 8 ____
    Lat Circuit 10 ____ 10 ____ 10 ____
    Roman Chair Twist 70 ____

    Thursday
    One Leg Squat 8 ____
    Barbell Warm-up
    Hang Snatch 5 ____ 5 ____ 5 ____
    Power Clean 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
    Split Jerk 5 ____ 5 ____ 3 ____ 3 ____ 3 ____
    Clean Pull 5 ____ 5 ____ 5 ____
    R.D.L. 5 ____ 5 ____ 5 ____
    Step-ups 5 ____ 5 ____ 5 ____
    Hanging Leg Raise 70 ____
    Machine Neck 10 ____

    Friday
    One Leg Squat 8 ____
    Back Squat 8 ____ 6 ____ 6 ____ 6 ____
    Front Squat 5 ____ 5 ____ 5 ____ 5 ____
    Bench Press 6 ____ 6 ____ 4 ____ 4 ____
    Close Grip bench 5 ____ 5 ____ 5 ____ 5 ____
    Goodmornings 6 ____ 6 ____ 6 ____
    Standing Front Press 10 ____ 10 ____ 10 ____
    Arm Circuit 10 ____ 10 ____ 10 ____
    Lateral Leg Raise 70 ____
    ..............He is 13.
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    Originally Posted by Fullback7 View Post
    ..............He is 13.
    who cares. if you are going to lift correct and do productive stuff why not start when you start lifting in general. and i did not know he was 13. but it is a proven work out. no question about that.
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    Originally Posted by svillasenor View Post
    who cares. if you are going to lift correct and do productive stuff why not start when you start lifting in general. and i did not know he was 13. but it is a proven work out. no question about that.
    Not to argue you with, I just found this workout and am interested in trying it myself before next season. However, while researching I heard this wasn't the real workout, and most guys have tailored workouts. Also a lot of people saying this would be brutal on your CNS.

    Have you tried this workout? What results did it get you?
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    http://hurricanesports.cstv.com/spor...-training.html

    direct Miami U link. it obviously can not be done by "average" individuals not to put anyone down. athletes are athletes for a reason. go beyond the normal parameters of what the ordinary individual does.
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    Originally Posted by svillasenor View Post
    who cares. if you are going to lift correct and do productive stuff why not start when you start lifting in general. and i did not know he was 13. but it is a proven work out. no question about that.
    **** dude... What's with all the bad advice going on around here?

    Go look at the Troy P workout on here, and go do that one. Tell me how your lifts go up.

    That workout doesn't produce 1st round picks.

    Proven workout for who again.......................

    Besides those workout you see posted on the net, and not even close to what most of these schools do on a continual basis. That S&C would be fired for such a set in stone regime.
    Last edited by Fullback7; 02-18-2009 at 01:17 PM.
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    Originally Posted by Fullback7 View Post
    **** dude... What's with all the bad advice going on around here?

    Go look at the Troy P workout on here, and go do that one. Tell me how your lifts go up.

    That workout doesn't produce 1st round picks.

    Proven workout for who again.......................
    What are you talkin about. I have played college football, started in college, played in bowl games against Miami actually (2006), and know players that have played there. It may not be the exact work out but it is along those lines. I didnt know bad advice is providing a work out regiment that has contributed to the production of over 40 1st round picks in the last decade of the NFL draft.
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    furthermore, if you want real sports work outs look up coach tom shaw. enough said. if you dont know who that is you do not know sports training at all.
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    I don't see why so many people have a problem with doing cleans. It's not like they are the most difficult and painful lift ever.
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    Originally Posted by svillasenor View Post
    What are you talkin about. I have played college football, started in college, played in bowl games against Miami actually (2006), and know players that have played there. It may not be the exact work out but it is along those lines. I didnt know bad advice is providing a work out regiment that has contributed to the production of over 40 1st round picks in the last decade of the NFL draft.
    Highly doubt that, because I have friends who played for them.. Dajleon Farr for one. It's nothing like that, and it's individualized.

    No one was arguing your credentials, don't know why you even brought that up..

    Why do you assume that workout was the contributal factor to a 1st round pick?

    Again.......... He is 13. Why would that workout be suited for him?
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    Originally Posted by Fullback7 View Post
    Highly doubt that, because I have friends who played for them.. Dajleon Farr for one. It's nothing like that, and it's individualized.

    No one was arguing your credentials, don't know why you even brought that up..

    Why do you assume that workout was the contributal factor to a 1st round pick?

    Again.......... He is 13. Why would that workout be suited for him?
    true true. i understand your point. and yes it is highly specialized. i was just tryna help a little thats all man. i saw your goals on your signature. good luck on the up coming season.
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