I am currently trying to improve my explosive strength in the my legs. I can power clean 200 pounds, but I can only squat 230 pounds, so it seems that I have to increase my max strength on the squat. What is the optimal way to train so that I am increasing my max squat and power clean at the same time? In other words, I’m looking for a set/rep/frequency scheme.
A lot of people will probably start telling you to do Westside, but in my opinion your squatting strength will rocket just by working the basics for a while.
Try doing 3x6 reps of squats, on M-W-F, preceded by some sub-max power cleans (mainly to work on technique and speed). Once you can do 3 sets of 6 at a given weight, up the weight by 5 pounds. Most guys I work with find that 3 sets may be too much to do 3xWeek, so bump it down to 2 sets if you need to. Rest 4-5 mins.
Go 3-4 weeks of loading and then 1 unload week (bump down the intensity and volume). I wouldn’t do too much assistance work (maybe some hyperextensions) but your power cleans/squat combo should be more than enough.
Don’t worry too much about your power clean poundages, as your max squat goes up, your power clean will also (as long as you keep working on your technique).
The most important thing for you to do to build your squat is simply to squat.
I would do a day of heavy squatting, and on another day do some moderately heavy GMs to help increase your squat.