goergen1
08-27-2007, 10:39 AM
Phase 2 and 3:
by Jud Logan
Last segment, we dealt with Mid-Snatch and Snatch Pulls, coupled with slow tempo Back Squats. My next 3 week phase moved to the Hang Clean.
To recap, we pull and squat on M-TH and upper-body on T-F. The Hang Clean is executed from a paused position, one inch above the patella. Week #1 is 5x4, Week #2 is 4x4 and Week #3 is 5x2. The Squat portion moves to Front Squats, used in the same rep scheme as Clean. The aux. exercises for this 3 week block are key. Low Pulley split squat lunges, using an opposite arm, opposite leg method 3 x 20. Free hand on hips, upright back and let the knee travel forward over the toe until the back knee touches the ground. The final exercise on this day is Romanian Deadlifts 3x8. The upper body deals in 2 minute supersets of 3 groupings: #1 Seated D-bell press with Close Parallel Pull-downs: #2 Close Grip bench with Rope upright row: #3 Low cable lying triceps with Reverse Grip Preacher Curls.
Our third 3 Week Block gets down to the Nitty Gritty of discovering Power Clean weaknesses! The pulling day is Progressive Range Power Cleans (the most inventive way of developing power, I have ever done!) Starting rep one from a high thigh hang clean, each rep, drop the bar down two inches and clean. By the 4th rep you should be slightly below kneecap, 5th mid-shin and the last rep from the floor. By starting in the weakest positions while the energy levels are highest, enables you to make your strongest rep on the last rep, while energy stores are failing. Week #1 4x6, Week #2 3x6 and Week #3 4x5.
The squat here is crucial. It is called a Neural Back Squat. Figure your 70% max and do 8x3 with ONE minute rest between sets. Take 3 second to lower and less than one second to come up! This is where we develop the ability to Jump off the ground in later weeks! Finish off with 3x10 of seated good mornings.
The upper body day adds to our power - Start with Push Press 5x4 and then group our 2 minute supersets of 1/arm row and a rotator cuff exercise of choice. (I like the shoulder horn) The 2nd grouping is Hammer D-bell curls with Parillo Triceps ext. (Heavy eccentric loading to the forehead and row the bar down to a close grip push) This 3 week block really accelerated my vertical jump and dynamics.
The progressive range cleans, strengthened weak ranges of my pull, and the neural squat enabled me to keep a constant weight in the squat and train the fast twitch fibers, while allowing the back to recover. Well Folks, that is now 9 weeks of my program that put 40 lbs. on my Power Clean from the floor- (400 to 440) and we haven't even started a cycle of cleans from the floor yet!--Don't worry. . . . . . It's Coming.
by Jud Logan
Last segment, we dealt with Mid-Snatch and Snatch Pulls, coupled with slow tempo Back Squats. My next 3 week phase moved to the Hang Clean.
To recap, we pull and squat on M-TH and upper-body on T-F. The Hang Clean is executed from a paused position, one inch above the patella. Week #1 is 5x4, Week #2 is 4x4 and Week #3 is 5x2. The Squat portion moves to Front Squats, used in the same rep scheme as Clean. The aux. exercises for this 3 week block are key. Low Pulley split squat lunges, using an opposite arm, opposite leg method 3 x 20. Free hand on hips, upright back and let the knee travel forward over the toe until the back knee touches the ground. The final exercise on this day is Romanian Deadlifts 3x8. The upper body deals in 2 minute supersets of 3 groupings: #1 Seated D-bell press with Close Parallel Pull-downs: #2 Close Grip bench with Rope upright row: #3 Low cable lying triceps with Reverse Grip Preacher Curls.
Our third 3 Week Block gets down to the Nitty Gritty of discovering Power Clean weaknesses! The pulling day is Progressive Range Power Cleans (the most inventive way of developing power, I have ever done!) Starting rep one from a high thigh hang clean, each rep, drop the bar down two inches and clean. By the 4th rep you should be slightly below kneecap, 5th mid-shin and the last rep from the floor. By starting in the weakest positions while the energy levels are highest, enables you to make your strongest rep on the last rep, while energy stores are failing. Week #1 4x6, Week #2 3x6 and Week #3 4x5.
The squat here is crucial. It is called a Neural Back Squat. Figure your 70% max and do 8x3 with ONE minute rest between sets. Take 3 second to lower and less than one second to come up! This is where we develop the ability to Jump off the ground in later weeks! Finish off with 3x10 of seated good mornings.
The upper body day adds to our power - Start with Push Press 5x4 and then group our 2 minute supersets of 1/arm row and a rotator cuff exercise of choice. (I like the shoulder horn) The 2nd grouping is Hammer D-bell curls with Parillo Triceps ext. (Heavy eccentric loading to the forehead and row the bar down to a close grip push) This 3 week block really accelerated my vertical jump and dynamics.
The progressive range cleans, strengthened weak ranges of my pull, and the neural squat enabled me to keep a constant weight in the squat and train the fast twitch fibers, while allowing the back to recover. Well Folks, that is now 9 weeks of my program that put 40 lbs. on my Power Clean from the floor- (400 to 440) and we haven't even started a cycle of cleans from the floor yet!--Don't worry. . . . . . It's Coming.