A comprehensive 8-week power clean program can greatly boost explosive power, strength and athletic performance. This structured cycle gradually increases the intensity and complexity of your workouts, ensuring consistent progress and technical enhancement.
Week 1: Foundation Building
Day 1
Warm-up
Specific Warm-up
- Reverse Hyperextension: 12 reps
- Gakk Squat: 10 reps
- Elbow Stretch & Rotation: 6 reps
Main Load
- Clean High Pulls above knee: 50% of max Clean, 4 sets / 4-6 reps. Reinforce the bar path and develop pulling power
- Hang Power Clean above & below knee: 50% of max Clean, 4 sets / 2+2 reps. Improve timing & catching mechanics.
- Front Squat: 75% of max Front Squat, 4 sets / 6 reps. Build core stability and leg strength.
Total Body Mobility & Stretching
Day 2
Warm-up
Specific Warm-up
- Bird Dog: 20 reps
- Reverse Lunges: 6 reps each side
- PVC Muscle Clean + Front Squat: 4+4 reps
Main Load
- Clean Pull + Power Clean: 60% of max Clean, 4 sets / 2+2 reps. Enhance clean transition and leg strength.
- Clean Pull + Hang Clean Pull: 85% of max Clean, 3 sets / 2+2 reps. Increase static and dynamic pulling strength.
- Single-leg RDL: use comfortable weight, 4 sets / 6 reps each leg. Improve balance and unilateral control.
Total Body Mobility & Stretching
Follow us!
FREE
FREE
Get a 2-week Weightlifting Program as a bonus for the subscription to kickstart your training plan!
Day 3
Warm-up
Specific Warm-up
- Hyperextension: 12 reps
- Front Foot Elevated Split Squat: 6+6 reps
- Elbow Stretching with rubber band: 8 reps
Main Load
- Deficit Power Clean: 65% of max Clean, 5 sets / 3 reps. Develop overall initial pull and clean technique.
- Paused Back Squat: 70% of max Back Squat, 3 sets / 4 reps. Build overall leg strength.
- Barbell Squat Jumps: 4 sets / 5 reps. Enhance leg drive and explosive power.
Total Body Mobility & Stretching
🔻POWER CLEAN PROGRAM
Elevate Your Game with the POWER CLEAN Program!
🏋️♂️ Boost explosive strength in 6 weeks.
💪 Enhance performance across sports.
📆 Three intense sessions per week for 6 weeks.
🔥 Natural, functional movements for athletic peak.
🏅 Achieve new results in the POWER CLEAN
⏱ Quick results without long-term commitment.
Join today and dominate your sport! 💥💪
Further Programming Recommendations
Weeks 2-4
Intensification and Technique Refinement
1. Gradual Training Load Increase
Increase load by 2-3% each week to build strength and power progressively.
2. Technique Emphasis
Focus on improving the form of all positions and movement phases. Ensure every rep is performed with solid technique to avoid risk of injuries.
3. Incorporate Variation
4. Accessory Work
Continue incorporating strength & accessory drills like Squats, Deficit RDLs, Single-leg Deadlifts, Good Mornings, Pull ups, Lat Rows variations, Muscle Squat Cleans, dynamic and static Core exercises to build supporting strength.
5. Recovery & Mobility
Weeks 5-8
Power and Strength Building
1. Increased Intensity
Work in the 75-85% 1RM range, focusing on lifting speed and explosiveness. Reduce reps to 2-3 per set but maintain intensity.
2. Strength Emphasis
Incorporate higher weight, lower rep schemes to build maximum strength.
3. Recovery Focus
Ensure proper recovery strategies, including deload and tapering for 7th and 8th weeks, to maintain optimal performance and prepare for maxout session.
4. Monitor Progress
Regularly assess performance through video analysis or coaching feedback to make necessary adjustments in technique and programming.
5. Final Testing
Dedicate the last session of week 8 to testing new 1RM to measure progress and set new targets.
Conclusion
An 8-week power clean program is a fantastic way to boost your strength, power and athletic performance. By emphasizing technique, gradually ramping up the intensity, and incorporating mobility exercises, you’ll build a solid foundation for ongoing improvement. Consistency and correct form are vital for success.
Ensure you prioritize recovery and continually monitor your progress to achieve optimal results. We’d love to hear your thoughts and experiences with this program, so please share your feedback in the comments below!
References:
- 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.
- 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.
- 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.
- 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.
- Photos by Torokhtiy Media Team.
Why Trust Us?
The product testing process is described in more detail here.
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
