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PlantC
12-11-2005, 03:08 PM
I'm considering adding cleans to my football teams workout, any ideas on sets/reps?
DBJohn24
12-11-2005, 04:20 PM
do them 2 times a week for the first lift of the week and periodize them.

week 1 - 5x5
week 2 - 5-5-5-3-1
week 3 - 5-3-3-3-1
week 4 - 5-3-1-1-1
week 5 - unloading week - 10-7-5-3-1

10 reps - 60%
7 reps - 70%
5 reps - 80%
3 reps - 85%
1 rep - 90-95%
frobro
12-11-2005, 04:45 PM
I LOVE CLEANS! Hang or power I'll do either of them. It gives me a great adrenaline rush.

On the USC workout coming up we'll do cleans one day then 3-way-combo (BEAR) on the other.
DBJohn24
12-11-2005, 05:40 PM
I LOVE CLEANS! Hang or power I'll do either of them. It gives me a great adrenaline rush.

On the USC workout coming up we'll do cleans one day then 3-way-combo (BEAR) on the other.

i dont like doing the combos. the lower back fatigues faster than the legs so i dont really beleive in high reps when it comes to cleans and such. too much risk of injury i would say. but Sc likes to work on endurence in the weight room as well as on the field.
frobro
12-11-2005, 06:03 PM
Yea the first part works on that as it;s higher reps and 3x8 on Bears take the wind out of ya.
poobum
12-12-2005, 03:04 PM
I LOVE CLEANS! Hang or power I'll do either of them. It gives me a great adrenaline rush.

On the USC workout coming up we'll do cleans one day then 3-way-combo (BEAR) on the other.
bear! just started doing this! i love it! all my mates laugh at me but not one of them can do it proper so i just laugh at them and tell them to **** off! they wont listen to me when i tell them how good they are so they can laugh but ill be the one starting due to all my work and gaining more strength then dem so i dont care!
DBJohn24
12-12-2005, 03:25 PM
bear! just started doing this! i love it! all my mates laugh at me but not one of them can do it proper so i just laugh at them and tell them to **** off! they wont listen to me when i tell them how good they are so they can laugh but ill be the one starting due to all my work and gaining more strength then dem so i dont care!

theyre really just for endurence. ur not really gonna gain strength from them.