I started using the push press on the max-rep day for the medial delts instead of the other presses listed. How can I add in the power clean? I don’t want to do it on max-effort day because I think that would way too taxing on my shoulders. Any ideas? Thanks
Are you already proficient in the lifts? If the weights you use are still relatively light (compared to your potential) than you could just throw in a few sets at the beginning of each workout.
Otherwise, I’d probably put them at the beginning of DE lower.
Ok on DE day. What rep/sets? 5x5 working up to? 3x6?
Depends on how taxing they will be (based on your proficiency), but I’d work different ranges, even as low as 3x3.
I’m doing pull throughs on that day as well. Do you pull the dumbbell all the way above your head? Or stop when the dumbbell is parallel to your face? Thanks again
powercleans aren’t really taxing on your shoulders unless they fatigue quickly from holding the bar there. its a lowerbody lift if done correctly
As soon as I hear (apparent) newbs talking about programs for oly lifting I get nervous. Just do the damn lifts, 4 sessions a week, never do more than triples. Have a coach or at least some instruction from an experienced lifter every session.
If you’re not being coached or have never been coached, and you’re only “learning from books/the internet” then you are wasting your time with the olympic lifts, plain and simple. I am a huge proponent of learning the lifts, but you just cannot learn proper technique on your own.
I thought cleans were a lower body lift and power cleans were more upper body?
[quote]cormac wrote:
As soon as I hear (apparent) newbs talking about programs for oly lifting I get nervous. Just do the damn lifts, 4 sessions a week, never do more than triples. Have a coach or at least some instruction from an experienced lifter every session.
If you’re not being coached or have never been coached, and you’re only “learning from books/the internet” then you are wasting your time with the olympic lifts, plain and simple. I am a huge proponent of learning the lifts, but you just cannot learn proper technique on your own.[/quote]
Then why do so many coaches posted their “how-to” videos and all that other shit on the internet? I’m not looking into doing every oly lift there is, just one. The power clean isn’t as complicated as most oly lifts. I’m not disagreeing with you, all I’m saying is why is there so much stuff on the internet telling you that it is possible can teach yourself? I know how to do the lift, what I’m asking is where to put it into my program. Now if I had someone to teach me as I said before, is it ok to do these on my own?
I taught myself powercleans and powersnatches over the course of a couple months, never doing anything too heavy.
Started getting coached yesterday, which is much better, he’s able to point out subtleties that i can’t feel very well. That being said, i was a lucky one, and my self-taught form turned out to be pretty good.
So i’d recommend getting a coach (even if its for a few sessions) if you are self taught.
[quote]PSuns88 wrote:
cormac wrote:
As soon as I hear (apparent) newbs talking about programs for oly lifting I get nervous. Just do the damn lifts, 4 sessions a week, never do more than triples. Have a coach or at least some instruction from an experienced lifter every session.
If you’re not being coached or have never been coached, and you’re only “learning from books/the internet” then you are wasting your time with the olympic lifts, plain and simple. I am a huge proponent of learning the lifts, but you just cannot learn proper technique on your own.
Then why do so many coaches posted their “how-to” videos and all that other shit on the internet? I’m not looking into doing every oly lift there is, just one. The power clean isn’t as complicated as most oly lifts. I’m not disagreeing with you, all I’m saying is why is there so much stuff on the internet telling you that it is possible can teach yourself? I know how to do the lift, what I’m asking is where to put it into my program. Now if I had someone to teach me as I said before, is it ok to do these on my own?[/quote]
“Teaching” yourself the oly lifts is going to reinforce inefficient movements, plain and simple.I have seen it hundreds of times. Videos and texts serve a sole general purpose: assisting coaches, not athletes. You can read all the Sportivny Press publications, watch all the videos you want, and practice the lifts without guidance - and you might even set a PR every so often. But the odds are stacked against you and you’re probably wasting your time and doing more harm than good.
I cannot think of one half decent weightlifter that invests less than 8 hours a week on training the full lifts, it’s the nature of the game. And it’s funny, people think things like keeping your ass back, staying over the bar, the double knee bend, elbows over wrist, et cetera are “subtleties”. Fuck, these “subtleties” are the lift.
‘Medial’ deltoid? haha!
That’s not the name? Joe DeFranco says so…or does he?
Properly it’s “lateral” deltoid, since they are on the lateral side of the body, but everybody calls it medial, so unless you’re taking an anatomy test, either is acceptable.
That’s what I thought…didn’t know if I really missed something.
If you’re not training to compete in olympic lifting you shouldn’t need a coach to teach you how to power clean. I understand that it’s a difficult move and all but if you’re just using the lift to add variety to your strength or size program then you’ll be just fine teaching it to yourself. I taught myself how to do them and when I first started out I thought it was more of an upper back and shoulder exercise. Once you figure out the proper mechanics of it you should be able to do it on DE lower body day as a hip dominant movement.
[quote]romanaz wrote:
powercleans aren’t really taxing on your shoulders unless they fatigue quickly from holding the bar there. its a lowerbody lift if done correctly[/quote]
Yep that’s it. A few years back I put them in the DE lower day in the Westside Template and found they worked very well. I was actually doing the 9 x 3 with the power cleans but that might have been a little excessive. I got good results and it improved my vertical leap which was the goal at the time.
[quote]PSuns88 wrote:
Ok on DE day. What rep/sets? 5x5 working up to? 3x6?[/quote]
1-3 reps and 5-8 sets.
[quote]gi2eg wrote:
I taught myself powercleans and powersnatches over the course of a couple months, never doing anything too heavy.
Started getting coached yesterday, which is much better, he’s able to point out subtleties that i can’t feel very well. That being said, i was a lucky one, and my self-taught form turned out to be pretty good.
So i’d recommend getting a coach (even if its for a few sessions) if you are self taught.[/quote]
A good way of getting into Oly lifts is Coach Thib’s Black Book. It’s in ebook and I got it a year ago. It has a great chapter on how to gradually get into Olympic Lifts over 12 weeks. It basically gives the person baby steps.
[quote]Johnny Drama wrote:
A good way of getting into Oly lifts is Coach Thib’s Black Book. It’s in ebook and I got it a year ago. It has a great chapter on how to gradually get into Olympic Lifts over 12 weeks. It basically gives the person baby steps. [/quote]
That’s what I used too!