T Nation

Power Clean Gains


#1

Hi all,

I am 90k, my back squat is between 150-170 kg (haven’t tested it in a while).
I have recently started power cleans, my technique is decent,not perfect, but decent.
I have started from 70kg, then went up to 80kg easy in a couple of weeks.
My question is: assuming my technique is all right, how much can I reasonably expect to go up in six months? and a year?
I know it is very subjective, but is there some sort of reasonable range? just curious

thanks all for attention and answers


#2

Can not really give any valid information, just an example, because I’m in similar situation:

I started learning hang power cleans last spring. I sucked the technique at first, but soon got 70-75kg to my chest with decent form. Before embarking them to my 5/3/1 set with more systematic progression I tested my clean and got 80kg quite easily in the beginning on july.

About a month ago I did 90,92,5 and 95kg as jokers in same workout and did 3x82,5 easily during other workout.

Most of the time I did cleans only 1-2 times/week and did not use aggressive progression models/peaking for it. I’m sure progress could be even faster at first if you really concentrate to this lift, but I’m satisfied with my progression. I’m sure I will get over 100kg clean quite soon in winter/spring.


#3

Most of the new guys we trained with tended to squat in the 120-150kg for 5 range and clean 90-140kg after a year.

Training was 4-6 times per week, 1-3 hours per session.

Not sure if that helps…


#4

[quote] GavriloStoker wrote:
Hi all,

I am 90k, my back squat is between 150-170 kg (haven’t tested it in a while).
I have recently started power cleans, my technique is decent,not perfect, but decent.
I have started from 70kg, then went up to 80kg easy in a couple of weeks.
My question is: assuming my technique is all right, how much can I reasonably expect to go up in six months? and a year?
I know it is very subjective, but is there some sort of reasonable range? just curious

thanks all for attention and answers[/quote]

Really a tough call to make. 70-72.5% of your back squat if you’re use more explosive than strong… 67-70%% if you’re all strength and no speed.

If you want someone to estimate your own personal capacity to develop both power clean and squat, a ton more info about your athletic history and training program is needed.


#5

ok…

I played Bball for years, training for strength and playing sport recreationally.
I got around 30 inch (75-80 cm) vertical (standing, no run before takeoff).
I am not currently doing fronts (probably I should), I can do them with good form, I haven’t any issues in mobility (hips or elbows). Two years ago I focused on fronts and was able to reach around 150 kg.
My best time on a 30 meters (meters, NOT yards) was 3.96.
I did tons of plyo last summer after a period of training focused on strength.
Now I am focusing on strength (and cleans)

Hope this gives some useful info to tell me something more.
I appreciate your help and attention


#6

ok.
I have a 30 inch vertical (around 75-80 cm) standing, no run before takeoff
My best front (now not doing, probably I should) was 150 kg two years ago after a period of ront squat focus. I have good mobility in the fronts, and good form.
I did tons of plyo last summer after a period of strength focus
I am 5 10 tall (180 cm)
My best time on 30 meters dash (meters, not yards) was 3.96
I played Bball for years, now training recreationally for strenght and sport.
Hope this gives some clues …
Help and answers are much appreciated! Thanks all!


#7

sorry to bring up the topic after a while… any answers?


#8

~2/3s of your back squat

The fact that you give a 20kg “range” for your back squat # is a little weird, but somewhere between 100kg and 110kg sounds about right.

It’s just an estimate, though. Just do the movement regularly and you’ll see where you stand.


#9

According to 2/3 rule my clean should be much higher.