T Nation

Programming for Power Cleans


#1

Hi CT,

hope you are well,

I'm falling more in love with power cleans week on week now I'm focusing on them. However they have stalled.

I've been trying to find a program focused on bringing up power cleans without worrying about jerks or snatches as I'm not an Olympic lifter, nor do I train to be. I simply LOVE Power Cleans + Push Presses for the aesthetics, and overall power/speed they bring.

Forgoing Jerk's and Snatches, how would you recommend a program focused on bringing up power cleans + Push Press? -what kind of work would compliment the program (thinking squats and deadlifts)? With the other 40-50% of my time stimulating hypertrophy (specfically arms right now).

Hopefully other people can benefit from this post too!

Thanks in advance,


#2

[quote]lboro21 wrote:
Hi CT,

hope you are well,

I’m falling more in love with power cleans week on week now I’m focusing on them. However they have stalled.

I’ve been trying to find a program focused on bringing up power cleans without worrying about jerks or snatches as I’m not an Olympic lifter, nor do I train to be. I simply LOVE Power Cleans + Push Presses for the aesthetics, and overall power/speed they bring.

Forgoing Jerk’s and Snatches, how would you recommend a program focused on bringing up power cleans + Push Press? -what kind of work would compliment the program (thinking squats and deadlifts)? With the other 40-50% of my time stimulating hypertrophy (specfically arms right now).

Hopefully other people can benefit from this post too!

Thanks in advance,[/quote]

Here’s a decent plan… you’ll excuse me I didn’t take the time to change the biceps day every 3 weeks, feel free to do so.

WEEK 1

DAY 1
Power clean 5 x 3 @ 80%
Clean deadlift with shrug at top 5 x 3 @ 80%
Romanian deadlift 4 x 6 lowering in 4 seconds
Clean-grip high pull from hang 5 x 5

DAY 2
Push press 5 x 3 @ 80%
Front squat 5 x 3 @ 80%
1/2 front squat (100 degrees) focusing on keeping torso upright 4 x 6
Behind the neck push press 4 x 6

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 1 @ 80%
Deadlift from a deficit, starting with high hips 4 x 6
Arched back goormorning 4 x 8-10
Bent over barbell row 4 x 8-10
Pull-ups (use resistance band help if needed or add weight if possible) 4 x 6

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 1 @ 80%
Bench press 5 x 3 @ 80%
Back squat 5 x 3 @ 80%
Incline bench press 3 x 6
Military press 3 x 6

DAY 7
OFF

WEEK 2

DAY 1
Power clean 5 x 4 @ 80%
Clean deadlift with shrug at top 5 x 4 @ 80%
Romanian deadlift 2 x 3 , 2 x 6 lowering in 4 seconds
Clean-grip high pull from hang 5 x 5

DAY 2
Push press 5 x 4 @ 80%
Front squat 5 x 4 @ 80%
1/2 front squat (100 degrees) focusing on keeping torso upright 2 x 3, 2 x 6
Behind the neck push press 2 x 3, 2 x 6

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 2 @ 80%
Deadlift from a deficit, starting with high hips 2 x 3, 2 x 6
Arched back goormorning 4 x 8-10
Bent over barbell row 4 x 8-10
Pull-ups (use resistance band help if needed or add weight if possible) 2 x 3, 2 x 6

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 2 @ 80%
Bench press 5 x 4 @ 80%
Back squat 5 x 4 @ 80%
Incline bench press 1 x 3, 2 x 6
Military press 1 x 3, 2 x 6

DAY 7
OFF

WEEK 3

DAY 1
Power clean 5 x 5 @ 80%
Clean deadlift with shrug at top 5 x 5 @ 80%
Romanian deadlift 3 x 3 lowering in 4 seconds
Clean-grip high pull from hang 3 x 5

DAY 2
Push press 5 x 5 @ 80%
Front squat 5 x 5 @ 80%
1/2 front squat (100 degrees) focusing on keeping torso upright 3 x 3
Behind the neck push press 3 x 3

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 3 @ 80%
Deadlift from a deficit, starting with high hips 3 x 3
Arched back goormorning 3 x 8-10
Bent over barbell row 3 x 8-10
Pull-ups (use resistance band help if needed or add weight if possible) 3 x 3

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 3 @ 80%
Bench press 5 x 5 @ 80%
Back squat 5 x 5 @ 80%
Incline bench press 1 x 3
Military press 1 x 3

DAY 7
OFF

WEEK 4

DAY 1
Power clean 5 x 3 @ 85%
Clean deadlift with shrug at top 5 x 3 @ 85%
Romanian deadlift with shrug at top 4 x 5
Power clean from hang 3 x 3 @ 70%

DAY 2
Push press 5 x 3 @ 85%
Front squat 5 x 3 @ 85%
1/2 front squat going up on toes 4 x 5
Pendlay row 4 x 8-10
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

WEEK 5

DAY 1
Power clean 5 x 4 @ 85%
Clean deadlift with shrug at top 5 x 4 @ 85%
Romanian deadlift with shrug at top 2 x 2, 2 x 5
Power clean from hang 3 x 3 @ 70%

DAY 2
Push press 5 x 4 @ 85%
Front squat 5 x 4 @ 85%
1/2 front squat going up on toes 2 x 2, 2 x 5
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 2 @ 85%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 4 x 3
Barbell jump squat (25% of max squat) 4 x 8
Power clean (no pause) 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 2 @ 85%
Bench press 5 x 4 @ 85%
Back squat 5 x 4 @ 85%
1/2 back squat (100 degrees) 2 x 2, 2 x 5

DAY 7
OFF

WEEK 6

DAY 1
Power clean 5 x 5 @ 85%
Clean deadlift with shrug at top 5 x 5 @ 85%
Romanian deadlift with shrug at top 3 x 2
Power clean from hang 3 x 3 @ 70%

DAY 2
Push press 5 x 5 @ 85%
Front squat 5 x 5 @ 85%
1/2 front squat going up on toes 3 x 2
Pendlay row 4 x 8-10
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 5 x 3 @ 85%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3
Barbell jump squat (25% of max squat) 2 x 8
Power clean (no pause) 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 5 x 3 @ 85%
Bench press 5 x 5 @ 85%
Back squat 5 x 5 @ 85%
1/2 back squat (100 degrees) 3 x 2

DAY 7
OFF

WEEK 7

DAY 1
Power clean 3 x 3 @ 90%
Clean deadlift with shrug at top 3 x 3 @ 90%
Power clean 3 x 3 @ 80%
Romanian deadlift 3 x 6
Power clean 3 x 3 @ 70%

DAY 2
Push press 3 x 3 @ 90%
Front squat 3 x 3 @ 90%
Push press 3 x 3 @ 80%
1/2 Front squat (100 degrees) going up on toes 3 x 3
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 3 x 1 @ 90%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3
Power clean (no pause) 3 x 3 @ 80%
Barbell jump squat 3 x 5 @ 30%
Power clean 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 3 x 1 @ 90%
Bench press 3 x 3 @ 90%
Back squat 3 x 3 @ 90%
1/2 back squat (100 degrees) 3 x 2

DAY 7
OFF

WEEK 8

DAY 1
Power clean 5 x 3 @ 90%
Clean deadlift with shrug at top 5 x 3 @ 90%
Power clean 3 x 3 @ 80%
Romanian deadlift 3 x 6
Power clean 3 x 3 @ 70%

DAY 2
Push press 5 x 3 @ 90%
Front squat 5 x 3 @ 90%
Push press 3 x 3 @ 80%
1/2 Front squat (100 degrees) going up on toes 3 x 3
Push press 3 x 3 @ 70%

DAY 3
A1. JM press 4 x 6-8
A2. Standing barbell curl 4 x 6-8

B2. Tate press 4 x 8-10
B3. Preacher curl 4 x 8-10

C1. Floor DB triceps extension, resting DBs on floor in bottom 4 x 10-12
C2. Reverse grip preacher curl 4 x 10-12

D1. Rope triceps extension 3 x 12-15
D2. DB hammer curl 3 x 12-15

DAY 4
OFF

DAY 5
Power clean with pause below knees 3 x 2 @ 90%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3
Power clean (no pause) 3 x 3 @ 80%
Barbell jump squat 3 x 5 @ 30%
Power clean 3 x 3 @ 70%

DAY 6
Push press with pause at bottom of dip, before pushing 3 x 2 @ 90%
Bench press 5 x 3 @ 90%
Back squat 5 x 3 @ 90%
1/2 back squat (100 degrees) 3 x 2

DAY 7
OFF

WEEK 9

DAY 1
Power clean 3 x 3 @ 95%
Clean deadlift with shrug at top 3 x 3 @ 95%

DAY 2
Push press 3 x 3 @ 95%
Front squat 3 x 3 @ 95%

DAY 3
OFF

DAY 4
Power clean with pause below knees 3 x 3 @ 90%
Clean deadlift 3 pauses on the way up (1", below knees, above knees) 3 x 3

DAY 5
OFF

DAY 6
Push press with pause at bottom of dip, before pushing 3 x 3 @ 90%
Bench press 3 x 3 @ 95%
Back squat 3 x 3 @ 95%

DAY 7
OFF

WEEK 10

DAY 1
Power clean 5 x 3 @ 80%
Push press 5 x 3 80%

DAY 2
Bench press TEST MAX

DAY 3
Power clean 3 x 1 @ 80%
Push press 3 x 1 80%

DAY 4
Power clean TEST MAX
Push press TEST MAX

DAY 5
OFF

DAY 6
Front squat TEST MAX

DAY 7
Deadlift TEST MAX


#3

@iboro ,I ask the same question with the same needs as you ;-))

CT , all power clean start from the floor ?? merci


#4

[quote]SWAT06 wrote:
@iboro ,I ask the same question with the same needs as you ;-))

CT , all power clean start from the floor ?? merci[/quote]

Unless it’s written “power clean from the hang” yes