T Nation

6 Weeks to Superhero


#1

I'm old but I have to give this a shot. I'm curious though. It would seem to me that the power clean would be a better fit during the squat star complex, with the power snatch a better fit in the deadlift complex. Am I that far off?
Has there been any changes to this program since it was written, or acceptable alternatives?


#2

Definitely give it a shot. I’ve gone through it twice and always had very visible physique changes.

I kept the cleans/snatches on the days CT recommended, but I did sub in kettlebell swings for the jump good mornings.

I’ve also seen CT mention that you could do one circuit per day, and pair it with carries. (IE: Monday: Bench complex, then 5 sets of 1 min bear hug carries, Tuesday: Deadlift complex, and 5 sets of farmers walks, etc).


#3

Interesting. I just don’t know if I could reserve that much equipment without being “that guy”.
I’m going to finish the program I’m on and look at the how. We’ll see.


#4

[quote]jp_dubya wrote:
I’m old but I have to give this a shot. I’m curious though. It would seem to me that the power clean would be a better fit during the squat star complex, with the power snatch a better fit in the deadlift complex. Am I that far off?
Has there been any changes to this program since it was written, or acceptable alternatives?[/quote]

No, the snatch requires a bit more leg drive since you need to get the bar higher up.


#5

Not to mention that the hips tend to be lower in the starting position in the snatch than clean which makes the clean less similar to a squat and more to a deadlift.


#6

Makes sense. I am trying to self learn the power snatch and power clean and I have to say, the learning curve is nowhere near as steep as I would like. I haven’t the funds to go to a coach so I have to watch videos and read as much as I can for free. Your articles help, as well as some youtube videos. One that I found that has helped me learn the “power” part of either lift is here. www.youtube.com/playlist?list=PL72DD653D2CA422A4

It then helped me understand some of the coaching cues that you have given. I am still not getting as much of the violence out of the explosion part as well as I would like but it is getting there. My push press is still not as synched as I would like it but it is a work in progress as well.
Do you use the same foot position for snatch and clean?