goergen1
08-24-2007, 12:30 AM
Part 2 Training The Power Clean
by Jud Logan
Earlier I mentioned 3 week blocks I used in 1992 to increase a stagnant Power Clean. My goal was to increase my Clean in a 21 week period to 440 from a previous best of 404.
The first 3 week cycle was done on M and Th and incorporated Mid-Thigh Snatch from a paused position 5x6. After every set of snatches - 3 minutes later I would do a set of Snatch Pulls from the floor with 15 kilos more than what I snatched the previous set. The goal being to get the pull to chest height. Each time I went back to the snatches (again 3 minutes), the mid-thigh snatches felt lighter and accelerated. Including 4 warm-up sets, this made for a 14 set workout on pulling movements. Wk. 2 was 4x5 and Wk. 3 was 4x4.
The squat that day was ""Key"" in me addressing a weakness, that being leg strength through all ranges of movement. I was a former 770 ""momentum"" B. Squatter, but Poliquin's 5 second eccentric, 5 sec. concentric Squats tore me up. Having a spotter barking the tempo, I did the same rep scheme as snatches, 2 x per week with 3 weeks total.
Initially 110 Kilo's kicked my ass and has put many a strong squatter to the trashcan puking. I finished off the workout with some light low back work and various abdominal exercises.
T-F called for my upper body training and addressed certain functional weaknesses, in my case brachialis and lat strength.
I have NEVER done a program in 22 years of training that made me feel so ""Yoked"". I had dramatic body changes and lost 1 1/2% bodyfat in 3 weeks. I will return soon with Phase #2 of the 7 Phase program.
Good Luck!
by Jud Logan
Earlier I mentioned 3 week blocks I used in 1992 to increase a stagnant Power Clean. My goal was to increase my Clean in a 21 week period to 440 from a previous best of 404.
The first 3 week cycle was done on M and Th and incorporated Mid-Thigh Snatch from a paused position 5x6. After every set of snatches - 3 minutes later I would do a set of Snatch Pulls from the floor with 15 kilos more than what I snatched the previous set. The goal being to get the pull to chest height. Each time I went back to the snatches (again 3 minutes), the mid-thigh snatches felt lighter and accelerated. Including 4 warm-up sets, this made for a 14 set workout on pulling movements. Wk. 2 was 4x5 and Wk. 3 was 4x4.
The squat that day was ""Key"" in me addressing a weakness, that being leg strength through all ranges of movement. I was a former 770 ""momentum"" B. Squatter, but Poliquin's 5 second eccentric, 5 sec. concentric Squats tore me up. Having a spotter barking the tempo, I did the same rep scheme as snatches, 2 x per week with 3 weeks total.
Initially 110 Kilo's kicked my ass and has put many a strong squatter to the trashcan puking. I finished off the workout with some light low back work and various abdominal exercises.
T-F called for my upper body training and addressed certain functional weaknesses, in my case brachialis and lat strength.
I have NEVER done a program in 22 years of training that made me feel so ""Yoked"". I had dramatic body changes and lost 1 1/2% bodyfat in 3 weeks. I will return soon with Phase #2 of the 7 Phase program.
Good Luck!