6th Annual Debate about PowerCleans and Football

[datchillicav]

On 6 week cycles start with low weight and between 8-10 reps for 4-5 sets. Slowly work your way towards maybe 2X4 and 3X3 with about 85% of your max.

Also do a progression to teach proper form. Begin with Jump shrugs that start light and work heavy over a 4 week period. Once the jump shrug technique is perfected, advance to high pulls for 4-6 weeks and then finally to a hang clean. I would teach hang cleans before power cleans so that the athlete doesn't get into the habit of pulling with the back on the first lift phase. For very seasoned lifters a power snatch can be taught but it is VERY HARD and DANGEROUS if not performed correctly so I would not really recommend it for any high schoolers.

according to the BFS(Bigger Faster Stronger) program doing anymore than 5 reps of cleans or deadlift in a single set is NOT good for you.

BFS is for experienced lifters. For an experienced lifter I couldn't agree more. For a beginner though, I would start with lower weight and work my way down. For someone who has been doing cleans for a while and knows what they're doing I would never do more than 5 or 6 either though.

[Wings Teaford]

On 6 week cycles start with low weight and between 8-10 reps for 4-5 sets. Slowly work your way towards maybe 2X4 and 3X3 with about 85% of your max.

Also do a progression to teach proper form. Begin with Jump shrugs that start light and work heavy over a 4 week period. Once the jump shrug technique is perfected, advance to high pulls for 4-6 weeks and then finally to a hang clean. I would teach hang cleans before power cleans so that the athlete doesn't get into the habit of pulling with the back on the first lift phase. For very seasoned lifters a power snatch can be taught but it is VERY HARD and DANGEROUS if not performed correctly so I would not really recommend it for any high schoolers.

according to the BFS(Bigger Faster Stronger) program doing anymore than 5 reps of cleans or deadlift in a single set is NOT good for you.

BFS is for experienced lifters. For an experienced lifter I couldn't agree more. For a beginner though, I would start with lower weight and work my way down. For someone who has been doing cleans for a while and knows what they're doing I would never do more than 5 or 6 either though.

This is from back when we was going undefeated in Jr High every year. We didn't do them clings, but the high school did. I think that's whey they couldn't win. We finally got control of the high school boys and we ain't doin em no more, and we lifting in the Junk Yard. I can see some big seasons coming up due to this new program that we was doin with the young'ens back then.