Thursday clean emphasis

Objectives:

1. To learn and master the explosion phase of the clean

2. To strengthen the muscles involved in the clean

3. To increase dynamic flexibility in the specific clean positions

A. Power clean from blocks

A. Power clean from blocks

Yes! Here's one of the bread and butter lifts for all athletes! The power clean from blocks is almost untouched when it comes to increasing pulling power. Since the bar is placed on blocks in the starting position (slightly above the knees) the movement becomes easier technically (so you can focus on exploding) and the acceleration path is short (so you must explode to complete the lift). Lifting from the blocks also has the advantage of placing your body in the optimal pulling position.

Starting position:

1. Feet are hip width, toes are turned slightly outward

2. Legs are flexed at the knees slightly (around 140-150 degrees)

3. Trunk is flexed, back is tightly arched

4. Shoulders are in front of the bar

5. Arms are straight

6. Traps are stretched

7. Head is looking forward

Pull:

1. Explode upward with a powerful leg and back extension

2. The bar should be kept close to the body at all times

3. The traps contract forcefully to further accelerate the bar

4. Basically, what we are looking for is for the body to look like a bow (hips forward, back and legs extended)

Catch:

Catch the bar with a slight knee flexion (do not catch it with straight legs, learn to squat under it)

Catch the bar on your shoulders and whip your arms around so that the elbows are pointing forward, not down

The loading parameters for the power clean from blocks are as follows:

Week 1:1x5, 1 x 4, 1 x 3, 1 x 5 Week 2: 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4 Week 3: 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3 Week 4: 3 x 3

Note: You may have noticed that I did not give a percentage or load to use. Well, since most of you have never performed a power clean before, it would be pretty pointless to use percentages to plan your training load! Simply remember that sets of 5 are light, sets of 4 slightly heavier, and sets of 3 are moderate weight. We do not want to use big weights during this phase, focus on learning the proper technique and explosion, loading will follow!

The clean-grip deadlift is useful when a trainee is learning the Olympic lifts. It strengthens the muscles involved in the clean and teaches proper positioning for this lift. It is not specific to the clean in the sense that it is a slower movement. However, it does increase strength in the starting position, which can be helpful while the lifter is focusing on lifts from blocks. Remember that this is not a powerlifting deadlift. The objective is not to max out on the lift, but to use the same pulling technique and sequence as during a clean.

Starting position:

Pull:

1. Feet are hip width, toes are turned slightly outward

2. The grip is narrow (approximately shoulder width)

3. Legs are flexed at the knees slightly (around 110-120 degrees)

4. Trunk is flexed, back is tightly arched

5. Shoulders are in front of the bar

6. Arms are straight, traps are stretched

7. Head is looking forward and down

1. From the ground up to the knees the bar is lifted via a knee extension, back angle remains the same

2. The back stays tight and arched

3. The arms stay long and keep the bar close to the body

4. From the knees up to the standing position, the bar is lifted with a combined back extension and knee extension.

5. Back stays tight

6. The arms stay long

7. The lift is completed when you are standing up completely

Week 1:1x5, 1 x 4, 1 x 3, 1 x 5 Week 2: 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4 Week 3: 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3 Week 4: 3 x 3

Once again I'll say that the goal is not to lift as much as possible, but to use proper Olympic lifting technique. That having been said, you should still try to increase your training load each week.

C. Muscle clean

C. Muscle clean

This exercise is not so much for the development of the clean technique as its very different from a clean. However, it serves its purpose as a general strengthening exercise for the shoulders, forearms, and traps. All of which are included in the clean. It does serve one technical objective; it helps you learn the value of keeping the bar close to your body.

Starting position:

1. Stand upright, holding the bar with a clean grip

2. Keep the legs straight

Pull:

1. Execute an upright row

2. Keep the elbows high and the bar close to your body

1. Once that the bar reaches its highest point in the upright row, squat down under it to complete the lift

The loading parameters for the muscle clean are:

Week 1:4x5 Week 2: 3 x 5 Week 3: 2 x 5 Week 4: 4 x 5

You don't need a lot of weight to make this exercise difficult! Start with the weight you can upright row in good form for 5-8 reps and adjust the load from there. You can use as much weight as you can, as long as you can complete the lift without cheating. Bending the back backwards and using your legs in the pull are considered cheating.

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

Get My Free Ebook


Post a comment