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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Thread: Power Cleans essential?
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02-17-2009, 06:05 PM #1
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02-17-2009, 06:15 PM #2
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02-17-2009, 06:57 PM #3
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02-17-2009, 07:16 PM #4
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02-17-2009, 08:06 PM #5
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02-17-2009, 10:04 PM #6
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02-18-2009, 08:13 AM #7
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02-18-2009, 08:30 AM #8
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02-18-2009, 08:41 AM #9
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02-18-2009, 10:12 AM #10
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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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02-18-2009, 12:02 PM #11
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02-18-2009, 12:05 PM #12
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02-18-2009, 12:07 PM #13
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02-18-2009, 12:12 PM #14
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02-18-2009, 12:33 PM #15
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02-18-2009, 12:48 PM #16
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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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02-18-2009, 12:49 PM #17
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02-18-2009, 12:51 PM #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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02-18-2009, 12:52 PM #19
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02-18-2009, 12:52 PM #20
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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 ____BB.Com Male Transformation of the Week Winner
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02-18-2009, 01:00 PM #21
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02-18-2009, 01:05 PM #22
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02-18-2009, 01:12 PM #23
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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02-18-2009, 01:14 PM #24
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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.BB.Com Male Transformation of the Week Winner
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02-18-2009, 01:15 PM #25
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**** 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.
CPT-ISSA
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02-18-2009, 01:17 PM #26
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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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02-18-2009, 01:18 PM #27
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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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02-18-2009, 01:19 PM #28
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02-18-2009, 01:20 PM #29
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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?CPT-ISSA
Trainedbykevin.com
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02-18-2009, 01:21 PM #30
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