Chris Wood-The Power Clean
Chris Wood-The Power Clean
Chris Wood-The Power Clean
Outline
Why are you doing them Pre-requisites (get them strong first) Equipment
Med-Balls Dumbbells
Clean
Technical /Coaching cues
Velocity
Load
WhyPower Output
LIFT SUBJECT POWER (Watts)
Bench Press
Novice 60%
Novice 85% Novice 100%
481
366 247 1259
Heavy Elite
Light Elite 95% Light Elite Heavy Elite Heavy Elite
900
2821 2675 3877 3413
Why Cont.
Hopefully not just because others are doing them!!!
Prerequisites
Master the basic lifts first
Can your athletes:
Back Squat Front Squat Deadlift Bench Press
Prerequisites Cont.
A safe place to lift explosively Where to start after basic strength is achieved?
Med Ball similar to Olympic Lifts Box Jumps Loaded Jumps
Prerequisites Cont.
Olympic variations with dumbbells
Teach triple extension first
DB Push Press DB Split Jerk Move on to larger variations with strength athletes working from the floor, and speed athletes working from athletic position
Speed DB Clean from the hang position Strength DB Snatch from the floor (power position)
Prerequisites Cont.
Athletes must MASTER athletic position Feet square and under the hips Lower leg is perpendicular to the ground Hips are behind the knee with weight shifted slightly to the posterior (toe wiggle) Back is flat, butt is down, chin is pushed forward, and the chest is up Shoulders are pulled back slightly with the arms hanging slightly back (elbows should be locked and turned out) The arms will be angled back from the shoulder to the top of the knee.
Prerequisites Cont.
Hang Position
Prerequisites Cont
The first pull is started with the hips dont let them pull with the back or elbows first. Work the hips back and the chest up. The second pull is the explosive pull the bar gets to the knee, the hips are pushed through and the back is forcefully extended (high hamstring tension)
Once the weight has run out of momentum the athlete will quickly pull their body under the bar, catching it on their shoulders punch the elbows up to the ceiling
Terms
Olympic Clean (Squat Clean) Power Clean Power Position Hang Position Mid-Thigh Position Rack Position (catch) Below Knee
Equipment
Rubber Mat
Plywood Platform
Drop the hips (not bend the knee) As the hips drop, the heels HIT the floor Simultaneously the elbows are punched to the ceiling
Workout Structure
EXERCISE Med Balls DB Variations Clean Variations % ---15-40lbs 50% SETS 2-6 2-6 2-6 REPS 3-10 3-6 6
---------Hang/Power Pulls
60%
70% 80% 80% 90%
2-6
2-6 2-6 2-6 2-6
5
4 1-3 1-3 1-2