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?
03-20-2017, 02:21 AM #1
What is a good way to learn the clean and integrate it into the workout plan?
Last edited by Qwertji; 03-20-2017 at 04:06 AM.
03-20-2017, 06:41 PM #2
- Join Date: Oct 2010
- Location: Forest, Virginia, United States
- Posts: 8,220
- Rep Power: 107661
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 470ACSM Exercise Physiologist - Certified
Yesterday, 02:59 PM #3PR's
Back Squat-470(500 @ 210 lbs)
Bench Press-315(365 @ 210 lbs)
Clean - 341
Front Squat - 420
5'10", 180 lbs
BS Exercise Science
CSCS, USAW, CES
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