Advise on Improving My Hang Clean

Training Powerlifting
61

[quote]casperthegst wrote:
If I may comment…the powerclean is the most important exercise for football players…that said getting your squat up and deadlift will increase your potential for a strong powerclean…you could have a heavy day where you work up to a max single then back off some and work back up to a miss again, a medium day where you work up to the rep before the rep that you missed on heavy day, and for a light day you could do about 80% singles for 10 singles on a 1 minute clock…you can train cleans a lot because its prettty tuff to overtrIn cleans [/quote]

Its a hang clean that I do, not a power clean. Anyways, so this singles thing could actually work out huh. Maybe I’ll try this whole several singles sets thing.

62

[quote]Halfspin4life wrote:

[quote]RampantBadger wrote:
What do you weigh now and how tall are you?[/quote]

5’11 155[/quote]

Tough love time…

So you’ve put on between 0 and 1 pounds after a year on this site???

Thats pathetic.

At 5 '11 weighing that in any team contact sport is a joke.

You should completely overhaul your training and diet -get jim wendlers 5/3/1 for football( and yes, cleans are included) and read some of his articles here, he played for Arizona and really knows his shit. Texas method is another option.

Diet -massively up your protein and good fats and go from there

63

[quote]Halfspin4life wrote:

[quote]flipcollar wrote:

[quote]Halfspin4life wrote:

[quote]flipcollar wrote:
High sets (8 ) Low reps (1-4) as many times a week as you want. Olympic lifters who are serious train their Oly lifts several days a week. Someone else already mentioned this, but this thread would have been better off in the Olympic Lifts section. [/quote]

8 sets really, I’ve never heard that before. Are you sure about as many days as you want? I’ve always been told that you need days of rest, and that the work you did strengthens your muscles on those days. I used to go every 2 days, now I go 2x a week. In school we did 3x per week…Monday,wednesday,thursday[/quote]

If you do 8 sets of 3, that’s 24 total reps. You think that’s too much volume? Hell, if you’re pulling singles, you could pull 15+ if you want to. And yes, I’m sure you can do it 5 days a week if you want to. I don’t particularly care what you’ve been told, my guess is you weren’t talking to olympic lifting specialists. By ‘in school’ do you mean in high school? High school strength coaches are often borderline retarded. Seriously. Google Broz gym. That’s kind of the go to example for training the same lifts every day.[/quote]

Yes, I meant high school. Are you telling me this overexertion thing is a myth? Because I’ve seen it effect people. One of our coaches used to be a personal trainer and he had told us about guys who’s numbers dropped because they came in every day.[/quote]

Oh man. Dude, you need to do a whole lot more reading. And I don’t mean on forums. Reading training articles from PROFESSIONALS. Read what world-class coaches have to say about subjects like this. You will very quickly learn that most of what you have learned from friends and high school coaches is very wrong. Ask yourself this: why would someone choose high school coaching as a profession, when college and pro coaches make so much more money? The answer is: they’re not good enough to coach/train at higher levels.

Also, what I said about high school coaches also applies to most personal trainers. Lots of idiots in that profession. You’re going to rely on a trainer’s advice based on a story about 1 guy? Use some common sense here man.

64

[quote]RampantBadger wrote:

[quote]Halfspin4life wrote:

[quote]RampantBadger wrote:
What do you weigh now and how tall are you?[/quote]

5’11 155[/quote]

Tough love time…

So you’ve put on between 0 and 1 pounds after a year on this site???

Thats pathetic.

At 5 '11 weighing that in any team contact sport is a joke.

You should completely overhaul your training and diet -get jim wendlers 5/3/1 for football( and yes, cleans are included) and read some of his articles here, he played for Arizona and really knows his shit. Texas method is another option.

Diet -massively up your protein and good fats and go from there
[/quote]

I know better than to think weight is that important…remember what I said about the 8 man thing. There are guys on that team even smaller than me. I’m not targeting size, I’m targeting strength

65

Oh man. Dude, you need to do a whole lot more reading. And I don’t mean on forums. Reading training articles from PROFESSIONALS. Read what world-class coaches have to say about subjects like this. You will very quickly learn that most of what you have learned from friends and high school coaches is very wrong. Ask yourself this: why would someone choose high school coaching as a profession, when college and pro coaches make so much more money? The answer is: they’re not good enough to coach/train at higher levels.

Also, what I said about high school coaches also applies to most personal trainers. Lots of idiots in that profession. You’re going to rely on a trainer’s advice based on a story about 1 guy? Use some common sense here man.[/quote]

Link me to a professional coach who says the whole overexertion thing is a myth. I’ve heard about lifting seven days a week, doing different muscles each day…but never doing the same lifts 7 days a week

66

The point is not that you can’t get better at football without putting on weight. The point is you would almost certainly get better faster by putting on some weight. Obviously you have to make sure you don’t lose speed or conditioning, but your current BMI is barely out of the underweight range. Think about that.

67

[quote]Halfspin4life wrote:

Oh man. Dude, you need to do a whole lot more reading. And I don’t mean on forums. Reading training articles from PROFESSIONALS. Read what world-class coaches have to say about subjects like this. You will very quickly learn that most of what you have learned from friends and high school coaches is very wrong. Ask yourself this: why would someone choose high school coaching as a profession, when college and pro coaches make so much more money? The answer is: they’re not good enough to coach/train at higher levels.

Also, what I said about high school coaches also applies to most personal trainers. Lots of idiots in that profession. You’re going to rely on a trainer’s advice based on a story about 1 guy? Use some common sense here man.[/quote]

Link me to a professional coach who says the whole overexertion thing is a myth. I’ve heard about lifting seven days a week, doing different muscles each day…but never doing the same lifts 7 days a week[/quote]

Did you not even read my posts? I told you A SPECIFIC GYM that advocates this. I asked you to look up the Broz gym. I’m guessing you didn’t do this. You need me to google for you?

Well, I did. It was easy. First article that came up for Broz training was this: Max Out on Squats Every Day

The title of the article is ‘max on squats every day…’ So not only do you squat every day, you’re hitting MAX squats. This should tell you something. Broz gym has several competitive oly-style athletes, and 1 that is actually Olympic-caliber.

Please don’t ask to be spoon-fed anymore. My google machine is not any better than your google machine.

Here’s the biggest problem with your logic though. Over-exertion can happen, but I didn’t address it because it doesn’t apply to your situation. If you did what I said earlier (8 sets of 3, let’s say 5 days a week), that’s 120 reps completed over the course of 1 week. I can’t for the life of me understand why that’s going to be so hard on your body that you’ll be ‘over-exerted.’ Maybe it’s because you weigh 150 pounds. Or maybe your work ethic sucks.

I honestly think it would be harder to find a professional coach that WOULD say this could lead to over training.

68

you just seem to refute and reject any advice given to you, you’re going to do exactly what you’re doing now without listening to anyone so just stop asking for advice if you’re not going to take it.

69

Did you not even read my posts? I told you A SPECIFIC GYM that advocates this. I asked you to look up the Broz gym. I’m guessing you didn’t do this. You need me to google for you?

Well, I did. It was easy. First article that came up for Broz training was this: Max Out on Squats Every Day

The title of the article is ‘max on squats every day…’ So not only do you squat every day, you’re hitting MAX squats. This should tell you something. Broz gym has several competitive oly-style athletes, and 1 that is actually Olympic-caliber.

Please don’t ask to be spoon-fed anymore. My google machine is not any better than your google machine.

Here’s the biggest problem with your logic though. Over-exertion can happen, but I didn’t address it because it doesn’t apply to your situation. If you did what I said earlier (8 sets of 3, let’s say 5 days a week), that’s 120 reps completed over the course of 1 week. I can’t for the life of me understand why that’s going to be so hard on your body that you’ll be ‘over-exerted.’ Maybe it’s because you weigh 150 pounds. Or maybe your work ethic sucks.

I honestly think it would be harder to find a professional coach that WOULD say this could lead to over training.[/quote]

Aah, that you did. I read your post where you linked that to me, but I must have forgotten about it. I just scrolled down for new posts so I didn’t see it when I typed my message.

Anyhow, it wasn’t about the reps for me, it was about the days and what I had mentioned about days of rest. My size has nothing to do with it, and my work ethic doesn’t suck. I just didn’t want my muscles to miss out on the days of rest.

Anyways, I did read your article, very interesting. Particularly the part about your body lying to you. I have found that to be very true. I have forced myself out the door not wanting to go and done great, and at times felt good but not done as well as other days. How I feel never seems to effect my performance, except for days when I feel overly tired but that’s unusual. I will try out this whole more sets thing.

70

[quote]rehanb_bl wrote:
you just seem to refute and reject any advice given to you, you’re going to do exactly what you’re doing now without listening to anyone so just stop asking for advice if you’re not going to take it.[/quote]

I’m not refuting and rejecting everything, just things that I already know aren’t true because I’ve seen or done proof to the contrary. However, there is some advice I’ve taken and used and its been helpful.

71

I’m bumping this age old thread again. Using deadlifts and back squats both together seems to work very well for me.

I had a variety of different injuries, the worst of which was the broken finger that kept me out for a long time and made my numbers go way down. However, since starting back in January I’ve increased what I rep with by 45 pounds, and I’m back to being stronger than I’ve ever been.

I always was underestimating how much squats were holding me back, I guess because I had always been able to keep improving without them. However, there is a limit to how far you can go while having a horrible squat, and I guess I hit it. I squat more than I clean as of now.