episode #3 power clean - hs strength coaches€¦ · strength training progressions episode #3...
TRANSCRIPT
Primary Movement Strength Training
Progressions Episode #3 Power Clean
Tobias Jacobi CSCS, USAW-L1, TPI-L1, & USAT&F-L1
Strength & Conditioning Coach at Strong Rock Christian School, Locust Grove GA
NHSSCA Georgia State Director & Editor of Video and Print Content
2018 NHSSCA National High School Strength Coach of the Year
General Progression Notes
Utilize the movement until the lifter proficiently can perform the movement. Our normal progressions as follows:
7th Grade – 3 Weeks
8th Grade – 2 Weeks
9th Grade & Up – 1 Week
When working through the movement progressions increase the volume to increase the complexity of the exercise. Load is not important, when dealing with younger or very inexperienced athletes we begin the first set with a PVC pipe, then to a “light” barbell, then to a normal 45lbs barbell.
The level of athlete will dictate if we progress to the next implement, sometimes we spend a lot of time with just the PVC pipe. We only progress to the next implement if the athlete can perform the movement proficiently & safely
Reason Why Use This Progression
Build the primary & stabilizing musculature involved in executing the Power Clean
Automatically builds in regressions for the athlete
Simple path of vertical alignment for the class room setting
RackPull
• Teaches proper beginning position & posture
• Strengthens the lower back
• Emphasizes initiating the movements with hips
• Use an overhand grip
• Perform for 5 reps
DeadLift
• Same movement as previous just increasing the range of motion
• “Feel the steel” in the starting position the barbell should be touching the shins
• Use an overhand grip
• Perform for 5 reps
RackCleanPull
• First explosive movement in the progression
• Same movement as “Rack Pull” while adding a jump & shrug
• Perform for 4 to 5 reps
CleanPull
• Movement very similar to previous movement with an increase in range of motion
• To execute the movement begin by lifting with the leg, then jump & shrug
• “Feel the steel” in the starting position the barbell should be touching the shins
• Use an overhand grip
• Perform for 4 to 5 reps
Hang HighPull
• Begin movement by keeping the barbell above the knee & shoulders over the barbell
• Jump, shrug, & pull the barbell upward like an upright row, we want to pull ourselves under the barbell
• We use the “pound the heels” cue to assist in the movement being explosive
• Perform 3 to 5 reps
Rack Clean
• First exercise where we catch the clean
• Barbell must be completely still when beginning the movement
• “Jump” out of the rack and pound the heels just as in the Hang High Pull
• When the barbell is at the apex of the pull punch the elbows under the barbell catching the barbell on the bone structure of the shoulders
• Perform 3 to 5 reps
HangClean
• Very similar to the Hang High Pull but with a catch of the barbell
• Perform 2 to 5 reps
HangSquatClean
• Movement is the same as the Hang Clean with the only difference being the catch.
• Catch the movement at the bottom of a Front Squat
• Perform 2 to 5 reps
PowerClean
• Final movement in our progression
• Same movement as the Hang Clean while increasing the range of motion on the pull
• Focus on technique, not load
• Perform 2 to 5 reps
References & Thanks
NHSSCA Founders & Executive Director
NHSSCA Regional Directors & Board Members
All the NHSSCA Sponsors
All the NHSSCA Members
Thank you to Strong Rock Christian School for the usage of there facilities
John Williams, Director of Strength & Conditioning at East Carolina University
Bryan Mann & Dan Austin, Powerlifting
Joe Kenn, Florida International Hammer Strength Clinic
www.elitefts.com
Jeff Connors, 2017 National Collegiate Strength & Conditioning Coach of the Year
Chris Doyle, Football Strength Coach at the University of Iowa
Louis Simmons, Westside Barbell
Thank you to Ross Shirah & his parents for allowing usage of video
Thank you to Wes Jones & his parents for allowing usage of video
Thank you to Porter Cox for allowing usage of video
Final Thoughts & Opinion
This is what works for us
These have been developed over time
There are a million ways to skin a cat
You must have a plan, failure to plan is planning to fail
I hope you have liked this series of videos, if you have any suggestions or questions please let me know
Contact Information
Tobias Jacobi
Strength Coach at Strong Rock Christian School
NHSSCA Georgia State Director
NHSSCA Editor of Print & Video Content
Twitter: @TobiasJacobi1 & @SRCS_Strength
Instagram: @srcs_strength
Cell Phone: 336-214-6102