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?
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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.
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03-20-2017, 06:41 PM #2
- Join Date: Oct 2010
- Location: Forest, Virginia, United States
- Posts: 8,178
- Rep Power: 111699
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 470NSCA CSCS
ACSM EP-C
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03-22-2017, 02:59 PM #3
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03-24-2017, 08:14 AM #4
Thank you sir. A lot of people are like "Well bro it depends, everyone is different bla bla bla...", but you actually gave me a good guideline, so I"m giving you a well deserved +rep for that.
I"ve been doing front squats for a while, not crossed arms variation for stiff guys, but the weightlifters front squat. My wrist mobility is alright, but using hook grip when pulling is uncomfortable for my thumb. I guess that will get better over time.
The way I see it, when performing the clean you should squat all the way down when receiving the bar. Even if you could catch it higher, you don't drop to a half squat and stand back up, you catch it and do the entire squat. Is this correct?
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03-25-2017, 08:50 PM #5
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03-28-2017, 03:06 PM #6
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