- How to increase your Power Clean
- Absolute strength for throwers
I read with interest the post about the Power Clean by Charles
Poliquin. He wrote a 22 week program for me that enabled me to
add 40 lbs. to my power clean, which had been stuck @ 404 for 8
years. I only did actual Power Cleans from the floor in the last
three weeks. I will post the exercises I did, but the key was
strengthening the weak links, icluding the brachialis and forearm
extensors, the abdominal wall and low back areas. In 1988, I did
352x8 reps, but still failed at anything over 404. His ideas are
similar to louie Simmons in many regards, but his programs are
geared more for athletes in Olympic disciplines than the specific
sport of Powerlifting. Both have much to offer and I have spent
time with both and interchange protocols to continue to make
progress @ age 38 and over 20 years of training.
As a follow up to my last post I will try to explain the
methodolgy behind my improvement to a 440 Power Clean. In 1992 I
visited Poliquin in Montreal and was tested for muscular
imbalances. The results were humbling, although he concluded I
was stronger in some aspects than anyone he ever tested, certain
areas left me weaker than 105 lb. figure skaters. He fixed my
squat first, and although I boasted a 770 BS and 550x3 FS, I
could not squat 250 lbs. 5 seconds down, 5 seconds up for 6
reps-- a test being accomplished by female speed skaters on the
next platform. The second phase was my pulls. He started me with
6 sets of 6 Snatch from mid- thigh w/ a pause to reset
technically each rep. After each set I did 6 reps of Pulls from
the floor w/ 15 kilos more to the nipple. Each compound set had a
90 sec. rest period between the Mid and the Floor. Each set got
easier due to the lighter feeling. This was a total of 12 work
sets- w/ 5 lighter warm-up sets- yes I puked! 90 secs. came
quickly to someone use to 4-5 min. recovery. This initial program
lasted 3 weeks, done on M and Th, along with Squats- upper body
was T and F, w/ W off. I finished w/ 105kx3 Mid thigh Snatch and
120k pulls for 3 and also a 350x5 slow tempo squat. More to
follow if still interested.
The next 3 week block switched to Hang Clean and F. Squat. The
protocol was 5x4 wk. 1, 4x4 wk. 2 and 5x2 in wk. 3. My best was
160 K for2 in the hang clean done to upper patella. I also did
Romanian Dead lifts during this cycle. The next 3 week cycle
switched to progressive range PC. Depending on the reps, starting
with 4x6, the first rep was done from high thigh, moving down 2
inches per rep until the last rep was mid shin, but never
touching the floor. The first rep was the hardest and by rep 6 i
was in a more favorable posistion for strength. The Squats went
to BS and 8x3 @ 70% 3 secs. down/1 sec. up, with 60 seconds rest-
yes I puked! I also did seated good mornings. I finished with a
147k x4 Progressive range set, 2 reps above knee and 2 below-
never letting the plates touch the floor- in the squat I finished
@ 405 for 8x3 w/ 60 sec. rest. This program was Neural Drive and
my throwing took a big jump, 75 meters in Jan. and 75 feet in the
weight. The next 3 week cycle was Mid Grip Snatches and paused
front squats in the hole posistio6-4-6-4-6 (Wave loading) The mid
grip snatches were 1+2. One from mid thigh and 2 from the floor.
I finished w/ 110k from mid grip 1+1. I also did Standing good
morning during the cycle.
The next 3 week program switched to the floor for the first time
on the clean. Week 1 was 4x4, week 2 was 5x5 and week 3 was 3x4
and the second workout of that week was 5-3-2-1-1. The key was
Jump Squats before PC, 3x20 w/ 50k, this was the precursor for
speed and dynamics. The Squats were heavy 1/2 squats and killer
hamsrtring workouts. I did 170k x4 and eventually 200k or 440 lbs
on my decending set day. My throwing went to hell this cycle and
4 weeks before nationals, I could only throw the weight 74 feet,
but the 9k hammer was at a lifetime best of 68 meters, strong but
no neural drive yet. The finishing cycle was Snatch Grip jumps
4x6 w/40k and speed snatches from blocks, high shin, 3-2-1-2-1. I
only did ONE set of Front Squat, 80k x 5 per workout and recovery
was amazing. The upper body workout featured pushpress and chins
only and I went to New York for the nationals breaking the world
record in the weight @ 801/4 and losing to lance Deal. In
hindsight changing workouts every three weeks was key for me and
by concentrating more on tempo of squats and increasing my work
capacity instead of just cleaning and squatting heavy- I was able
to make the breakthru that lead to over 80 meters at the Olympic
trials and 4th in Barcelona. Don't try to copy my workout, but
maybe learn from the variety in tempos, grips, rest periods and
posistions of pulls for breaking plateaus.
On the jump squats, the key is to have the elbows under the bar
pointing straight down ( good powerline). Next the athlete squats
into what I call a high 1/2 squat posistion, and attemps to drive
the feet thru the floor in a violent change of direction--- try
to reach maximum height each jump (I tell my athletes to feel
sensation of reaching for the ceiling w/ their head, and to point
the the toes down on lift off). Keep the bar tight to the traps
and upon landing repeat w/out pause. When done correctly it looks
like weighted hopping in place. Remember this is more plyometrics
and a stimuli for the nervous system to prepare the fast twitch
muscle fibers to fire! Again, I used 110 lbs, I had my
all-american (207) use 40 k or 88 lbs, on his way to a 150k (330)
clean @ a BW of 210. Hope this gives you some guidelines.
Absolute strength for throwers
Thanks for the comments and yes you know the
answer- I would take the increase in vertical over the extra
weight in the clean. I thought Lance's post about only cleaning
110k or so was interesting- it is great maintenance for him and
allows him to recover for throwing workouts. He threw over 80 in
New Zealand off of these type of workouts- I also believe he
COULD do 160k+ if asked to by his coach- right now. After my
suspension I had not done a power clean workout in nearly four
years, but kept touch with the hammer, especially the light ball
during that period. After being re-instated I cleaned 170k the
first day back- physiologist call this muscle memory. Does this
mean for someone throwing 60 meters, proportionally he should
only clean 70k for 5x5 and expect to progress the same way Lance
is? The balance is a double edged sword- most people advocating
not lifting heavy- for the most part have been strong at one
point in their career. Others like myself MAY be using strength
training as a crutch, but I believe I am only trying to cover all
the bases. Lift, throw, plyos, and work on technique. I am my own
coach and have a strength coach that writes most of my work-outs
(Poliquin). I fit the throwing schedule around my job (coach) and
do my drills, film and make an honest effort to fix what
technique I can. I enjoy weight training and i am still motivated
by the gains I make at age 38- lifting and throwing. Taking a
page out of Lance's book, i am currently only squatting 315 for 8
sets of 3 w/ one minute rest- I continually search for the right
balance. I am unable to do any pulls w/a torn calf currently and
maybe i will start to feel the ball better. I compete against
only one person-myself, I am finding the journey to remain
competitive over 75m to be an exhilirating and challenging- I may
never see 80m again, but it won't stop me from trying!
Judd Logan.
