I’m trying to develop explosive force for my sport and for this have been doing power cleans. My season begins in February so I have to make good use of time.
I have been going to an Olympic gym to learn cleans there, and progress is definitely happening, but it’s very very clear that I have a lot more power than I do have technique to make use of it. While I continue practicing my power cleans, is it sensible to start programming in explosive high-pulls to actually work on my power generation? And how should I be programming them?
(6’3” 207 435/325/535, 225 PC that i basically just catch in a standing position. Don’t want to name the sport because it’s very interesting and it will with 100% certainty derail this thread)
This is the second thread you mention your sport but will not say what it is. Why not just let the cat out? Maybe people can help you in the right direction. You obviously have questions.Nobody is gonna shit on you for trying to improve what you like to do. It would be different if you were asking for help with driugs to compete in a darts league.
I’m similar. I’ve been doing CF for a while and I my power clean is not much more than 185 lbs because of the catch. My snatch is only 135 or so. I’m 5’9" 170 lbs and much stronger than these lifts suggest. It’s just really hard for me to go all-in on the “dive under the bar” necessity and so I also catch them very high.
To your question: Yes, I program clean high pulls when I’m doing pure strength work. I just ran 531 Building a bigger yoke and I used clean high pulls rather than cleans. I’ll do the same when I run 531 Beach Body.
That said: still do them right. Slow off the floor, explode past the knees, and triple extension (ankles, knees, hips) to violently and aggressively get that weight up. For CF, I still do real cleans and snatches, but with much lower weight and keep focusing on the overall technique and catch.
If you’re going to a coach, then follow them. But from my coaching, it’s a slow lift for the first part (just below the knees) before you accelerate the bar and ultimately focus on the triple extension. The most common error is pulling too soon, so your arms are already bend and trying to pull the weight up before you hit triple extension.
This is the second thread you mention your sport but will not say what it is. Why not just let the cat out? Maybe people can help you in the right direction.
I don’t compete in the US, but internet boards are dominated by people who live in the US. For my particular sport the US has no options to compete outside of a national level, whereas in the UK I can compete on a sub-national level. What this has entailed is that every time I’ve mentioned my sport online I’ve been pretty much without exception met with “You’re not olympic caliber so why are you competing, you’re delusional” or “You’re too old to be at peak so why even bother”. I’m still competitive with what you see with D2 athletes, so it’s not like I suck, I’m just not world class.
This always always, 100% of the time happens and it always derails what I’m talking about which is never going to be sport specific because I have an actual coach with my club for sport specific questions. In fact, people tend to give bad answers based on what they imagine would make sense for my sport.
Does this make sense? I wouldn’t be asking a question here if I felt it was in any way specific to my sport, but it is necessary for me to mention that I do have seasons to avoid people suggesting I just spend more time on things.
No it doesn’t. Who cares if you are world class or novice. You’re asking questions to try to improve. I love bodybuilding but I’m not world class or even on a regional level. Doesn’t mean I can’t say I’m a bodybuilder.