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When to do Power Cleans?

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Liddy
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2011/03/16 11:55:36 (permalink)

When to do Power Cleans?

Hey guys, pretty simple questions.
 
I recently just changed my routine from a full body, to a 4 day split.
 
Day 1 - Chest/Triceps
Day 2 - Shoulders
Day 3 - Back/Biceps
Day 4 - Legs
 
I am just wondering when will be the most effective time to add them, I feel if I add them on a back day where I will be doing Deadlifts that I will not have the strength to perform fully.  Same problem with my legs day, would it be ok to add it to the shoulders day?
I really want to keep them in my routine to progress further with them.
Cheers guys!
post edited by Liddy - 2011/03/16 11:56:40
#1

16 Replies Related Threads

    big heaney
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    Re:When to do Power Cleans? 2011/03/16 12:14:01 (permalink)
    I would do them on back day, do deads 1 week an cleans the next an so on. haveing said that they prob would be ok on shoulder day.
    #2
    Liddy
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    Re:When to do Power Cleans? 2011/03/16 12:17:52 (permalink)
    Ahh like a rotation.  Was thinking of doing a clean & press on shoulders day instead of an overhead press.
    #3
    CitizenKane
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    Re:When to do Power Cleans? 2011/03/16 12:24:17 (permalink)
    It makes no sense whatsoever to do them on shoulders day to me! The lift barely uses your shoulders at all, well your lateral delts to a degree. But the lift is primarily a posterior chain movement, basically working exactly the same muscles as the Deadlift.
     
    If doing a split I would do them on Back day. If you were doing full Cleans then there would be a case to be argued for doing them on Legs day perhaps. But if doing a split I would definitely do Power Cleans on Back day.
     
    But for me this actually epitomises the fundamental conundrum with body part splits: the idea is that you work muscle groups in isolation, but in reality this never ever happens because the vast majority of useful exercises use many muscle groups and virtually all functional movements in life cannot be done by an isolated muscle.
     
    Power cleans are a microcosm for this: they are such a good exercise BECAUSE they work so many different muscle groups, and it is also for this very reason that they cannot be neatly incorporated into a body part split!

    "Be adequate"
     
    #4
    theITman
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    Re:When to do Power Cleans? 2011/03/16 12:31:52 (permalink)
    but then in the same way CK far to many people think an all overbody workout is isolating every muscle just once on the same day....
     
    Full body routines make the body work together, splits should make the body work together...for me there is little difference!
     
    The real question people need to ask, is do i want this to be functional. Or do i want size at any cost!
      
     
    post edited by theITman - 2011/03/16 12:33:06
    #5
    EDBANGER
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    Re:When to do Power Cleans? 2011/03/16 12:32:31 (permalink)
    Wendler actually suggests doing them on Squat day before the Squats.  I think that would actually make me cry though.

    Log - Body conscious revolver - Summer Cut
     
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    #6
    CitizenKane
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    Re:When to do Power Cleans? 2011/03/16 12:48:40 (permalink)
    It actually would make sense to do them before a big compound like squats or deads though, because with power cleans the aim really is to develop speed and explosive power, not limit strength. So you should be able to retain most of your strength after doing them, the problem is just that you'll prob be pretty knackered. The other thing is by all accounts movements like cleans and snatches fire up your CNS and so a lot of people recommend doing them as part of your warmup before lifting heavy (I imagine Wendler's thinking is along these lines too).
     
    I think it's about priorities, but at the end of the day I think your squat/deadlift would suffer less doing them after power cleans than your power cleans would suffer after squatting/deadlifting.

    "Be adequate"
     
    #7
    CitizenKane
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    Re:When to do Power Cleans? 2011/03/16 12:49:28 (permalink)
    theITman

    but then in the same way CK far to many people think an all overbody workout is isolating every muscle just once on the same day....

    Full body routines make the body work together, splits should make the body work together...for me there is little difference!

    The real question people need to ask, is do i want this to be functional. Or do i want size at any cost!
     

     
    True but it doesn't solve the problem of where to put power cleans!

    "Be adequate"
     
    #8
    naththebeast
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    Re:When to do Power Cleans? 2011/03/16 12:53:30 (permalink)
    Id go with the idea of alternating with deadlifts really, could do them along with deads but thats a pretty tough shift, doable though



    #9
    iaink
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    Re:When to do Power Cleans? 2011/03/16 13:11:13 (permalink)
    In the above split I'd do em after or before deadlifts on your "back" day. There's no problem with this. I would not alternate between the 2. No need.
     
    Of course deadlifts trains the legs and hips foremost so you doing legs twice a week anyway :)
     
    #10
    EDBANGER
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    Re:When to do Power Cleans? 2011/03/16 13:17:06 (permalink)
    CitizenKane

    It actually would make sense to do them before a big compound like squats or deads though, because with power cleans the aim really is to develop speed and explosive power, not limit strength. So you should be able to retain most of your strength after doing them, the problem is just that you'll prob be pretty knackered. The other thing is by all accounts movements like cleans and snatches fire up your CNS and so a lot of people recommend doing them as part of your warmup before lifting heavy (I imagine Wendler's thinking is along these lines too).

    I think it's about priorities, but at the end of the day I think your squat/deadlift would suffer less doing them after power cleans than your power cleans would suffer after squatting/deadlifting.

     
    Yep, I think that was his angle.  Powercleans kick my ass.  Heavy breathing sweatyness enusues and heavy squats afterwards is the last thing I'd like to do.

    Log - Body conscious revolver - Summer Cut
     
    http://www.muscletalk.co....-m5331087.aspx#5331432
    #11
    Liddy
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    Re:When to do Power Cleans? 2011/03/16 13:35:05 (permalink)
    I guess I have a decision to make then.
    Think i'll suck it up and do them on my back workout day.
    #12
    Shae
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    Re:When to do Power Cleans? 2011/03/16 14:22:16 (permalink)
    I'd swap to Hang Cleans and do them on Shoulders/Trap day.

    Current PB's              
    100kg Clean & Jerk
    110kg Bench
    190kg Deadlift
    140kg Back Squat
    120kg Front Squat 
     
    #13
    iaink
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    Re:When to do Power Cleans? 2011/03/16 14:27:45 (permalink)
    Hang cleans are not a bad suggestion. Certanly if your PC tech aint up to much. It still put em on back day as they will complement deads very well. 
    #14
    Liddy
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    Re:When to do Power Cleans? 2011/03/16 14:37:51 (permalink)
    Will give Hang cleans a go, never done them before.
    #15
    CitizenKane
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    Re:When to do Power Cleans? 2011/03/16 15:07:31 (permalink)
    Yeah hang cleans are a good idea actually. But do them on back day (traps are in your back, not your shoulders).

    "Be adequate"
     
    #16
    Liddy
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    Re:When to do Power Cleans? 2011/03/17 08:24:07 (permalink)
    Cheers guys.
     
    @CK, it's no offense to you that I changed from your recommended full body routine to a split, it's just that I have to really compare for myself.
    Evidently the FB worked well for me, gained 2.1kg in about 4-5 weeks, squat went from 75KG - 90+KG, Deadlift went from I believe around 100-105kg for 5 reps to now over 120kg, sure my bench still sucks, but that still needs to be worked on for me.
    #17
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