Need Help? Customer Support 1-866-236-8417
Reply
Results 1 to 3 of 3
  1. #1
    Registered User Qwertji's Avatar
    Join Date: May 2016
    Age: 25
    Posts: 21
    Rep Power: 0
    Qwertji has no reputation, good or bad yet. (0)
    Qwertji is offline

    What is a good way to learn the clean and integrate it into the workout plan?

    I do bodybuilding style upper/lower body split, but I want to learn the clean. The the clean from clean & jerk.
    The real clean, not the power clean.

    How should I start learning it and where would it fit best into the workout plan?
    How much volume should I be doing? And what %1REPMAX?
    Last edited by Qwertji; 03-20-2017 at 04:06 AM.
    Reply With Quote

  2. #2
    Registered User RVAPump's Avatar
    Join Date: Oct 2010
    Location: Forest, Virginia, United States
    Posts: 8,220
    Rep Power: 107661
    RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000) RVAPump has a reputation beyond repute. Second best rank possible! (+100000)
    RVAPump is offline
    ideally? find a coach
    what's probably easiest? YouTube

    frequency & volume

    -cleans, jumps, sprints (for speed work, not conditioning) always done first in a workout, prior to strength training
    -most athletes clean 2-3 days per week
    -I never have athletes do sets over 5 reps unless it's their first warmup
    -stick to 1-3 reps
    -if you want to increase volume then increase the number of sets, not reps per set
    -20 reps or less per workout is normally my limit, 25 at the absolute most
    -lots of work in the 60-80% range
    -reps at 85% or higher fairly infrequently, normally once every couple of weeks
    -bar speed > intensity

    coached over 30 guys with 300+ cleans, a few 400+, and one guy at 470
    ACSM Exercise Physiologist - Certified
    Reply With Quote

  3. #3
    Registered User jalundah's Avatar
    Join Date: Mar 2012
    Age: 27
    Posts: 1,974
    Rep Power: 2269
    jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000) jalundah is just really nice. (+1000)
    jalundah is offline
    Originally Posted by RVAPump View Post
    ideally? find a coach
    what's probably easiest? YouTube

    frequency & volume

    -cleans, jumps, sprints (for speed work, not conditioning) always done first in a workout, prior to strength training
    -most athletes clean 2-3 days per week
    -I never have athletes do sets over 5 reps unless it's their first warmup
    -stick to 1-3 reps
    -if you want to increase volume then increase the number of sets, not reps per set
    -20 reps or less per workout is normally my limit, 25 at the absolute most
    -lots of work in the 60-80% range
    -reps at 85% or higher fairly infrequently, normally once every couple of weeks
    -bar speed > intensity

    coached over 30 guys with 300+ cleans, a few 400+, and one guy at 470
    what this guy said; you're also most likely going to really have to attack your lat and wrist mobility

    and ditch the low bar back squat you probably used for PL and focus on front squats
    PR's
    Back Squat-470(500 @ 210 lbs)
    Bench Press-315(365 @ 210 lbs)
    Deadlift-550
    Clean - 341
    Front Squat - 420

    5'10", 180 lbs

    BS Exercise Science
    MS Biomechanics
    CSCS, USAW, CES
    Reply With Quote

Similar Threads

  1. TINAs nutrition and training log
    By tina722 in forum Journaling
    Replies: 2213
    Last Post: 04-15-2016, 05:28 PM
  2. Replies: 79
    Last Post: 02-14-2012, 09:35 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts