Embarking on a power clean program can significantly enhance your explosive power, strength and overall athleticism.
This 4-week regimen is structured to gradually increase the intensity and complexity of your workouts, ensuring steady progress and technical refinement.
In the initial week, the focus is on mastering the basic techniques of the power clean.
Proper form is crucial to prevent injuries and ensure effective training. Start with a light weight to concentrate on the mechanics of the lift.
Week Example
Day 1
Warm-up:
Specific Warm-up
- Hyperextension: 15 reps
- Goblet Squat: 12 reps
- Elbow Rotation: 8 reps
Main Load
- Clean High Pulls: 60% of max Clean, 4 sets / 5 reps. Develop explosive pulling power and reinforce the bar path.
- Hang Power Clean below knees: 70% of max Clean, 4 sets / 3 reps. Improve catching mechanics and timing.
- Front Squat: 80% of max Front Squat, 4 sets / 5 reps
Mobility & Stretching
Day 2
Warm-up
Specific Warm-up
- Superman: 20 reps
- Lateral Lunges: 10 reps each side
- PVC Muscle Clean + Front Squat + Press: 4+4+4 reps
Main Load
- Power Clean + Front Squat: 65% of max Clean, 4 sets / 3+3 reps. Enhance clean transition and leg strength.
- Clean Pull: 90% of max Clean, 3 sets / 3 reps. Increase pulling leg and back strength.
- Single-leg Deadlift: use comfortable weight, 3 sets / 8 reps each leg. Improve balance and unilateral leg strength.
Mobility & Stretching
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Day 3
Warm-up
Specific Warm-up
- Hyperextension: 15 reps
- Bulgarian Split Squat: 6+6 reps
- Elbow Rotation with rubber band: 8 reps
Main Load
- Power Clean: 75% of max Clean, 5 sets / 3 reps. Develop overall explosive power and clean technique.
- Back Squat: 80% of max Back Squat, 4 sets / 3 reps. Build overall brute strength.
- Box Jumps: 4 sets / 8 reps. Enhance explosive power and leg drive.
Mobility & Stretching
7 Programming Recommendations for Further Progress
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1. Gradual Load Increase
Increase load by 2-3% each week to build strength and power progressively.
2. Technique Emphasis
Focus on refining form. Ensure every lift is performed with proper technique to avoid injuries.
3. Incorporate Variation
4. Accessory Work
Continue incorporating accessory exercises like Front & Back Squats, RDLs, Single-leg Deadlifts, Good Mornings, Lat Rows variations, Muscle Squat Cleans, dynamic and static Core exercises to build supporting strength.
5. Conditioning
6. Mobility and Recovery
Dedicate time to mobility exercises and ensure adequate recovery to prevent overtraining and promote muscle growth.
7. Monitor Progress
Regularly assess performance through video analysis or coaching feedback to make necessary adjustments in technique and programming.
By following these guidelines, you can ensure steady progress and achieve significant improvements in your power clean performance and overall strength.
Conclusion
A structured 4-week power clean program can significantly enhance your strength, power, and overall athletic performance. By focusing on technique, gradually increasing intensity, and incorporating mobility work, you’ll set a strong foundation for continued progress.
Let us know in the comment section what is your favorite power clean variation. Remember, consistency and proper form are key to success.
References:
- Comfort P, Allen M, Graham-Smith P. Kinetic comparisons during variations of the power clean. J Strength Cond Res. 2011 Dec;25(12):3269-73. doi: 10.1519/JSC.0b013e3182184dea. PMID: 22080325.
- Kipp K, Malloy PJ, Smith JC, Giordanelli MD, Kiely MT, Geiser CF, Suchomel TJ. Mechanical Demands of the Hang Power Clean and Jump Shrug: A Joint-Level Perspective. J Strength Cond Res. 2018 Feb;32(2):466-474. doi: 10.1519/JSC.0000000000001636. PMID: 27669182.
- Kilduff LP, Bevan H, Owen N, Kingsley MI, Bunce P, Bennett M, Cunningham D. Optimal loading for peak power output during the hang power clean in professional rugby players. Int J Sports Physiol Perform. 2007 Sep;2(3):260-9. doi: 10.1123/ijspp.2.3.260. PMID: 19168926.
- Mausehund L, Skard AE, Krosshaug T. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019 Jul;33 Suppl 1:S85-S94. doi: 10.1519/JSC.0000000000002617. PMID: 29870422.
- Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021 Apr 1;14(1):533-543. PMID: 34055144; PMCID: PMC8136570.
- Photos by Torokhtiy Media Team.
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