from the floor or the hang?

[Senri]

if the first pull is slow and controlled i find the weight very heavy during the second pull and get an uncomfortable rack. If i muscle it fast and controlled everything goes smoothly. The only thing i have hard time with in the cleans in progression. I dont know if 5x5 is good or 5x3 or 3x3 or 4x3 or 2x3 maybe 8x2 or 6x2 or 7x3 set/rep scheme is any good for progression.

[t-bone]

@Senri

im curious about volume, what if you did power cleans, medball throws, and plyos all in one session. Do you just juggle and place priority in one for CNS demand over the other and rotate to get benefits from all? Or just do each fo what i mentioned in another session in itself to ellicit benefits of adaptation. The most complicated thing i find is what drains CNS quickly and how to rotate it around so you dont burnout but enough to recover from, seems like an art.

To do all three definutely requires a certain level of fitness.

It will also depend on how heavy you want to go with the PC.

You’re right it is a bit of an art…and I’m a mere finger painter!

[maris]

@Sharmer

Maybe you’re trying to move the bar to fast during the 1st pull from the floor. Usually this will cause the back to arch. Power comes into effect when the bar is above knee height. This is when you can really be quick and fast.

Yeah I think that is a part of the problem as I have this mindset that the quicker the bar is going when it reaches my knees the easier it will be to generate the further momentum needed for my to catch the bar.

[flyingspur]

Here are 2 instructional videos of the power clean and the hang clean.

Hope it helps

http://www.youtube.com/watch?v=eYoSu5Ma0cU

http://www.youtube.com/watch?v=HfOBmNLCH0g

[maris]

thank you i will take a look. i’m fairly competent in knowing what the lift should look like, i have british weight lifting association qualification pending, it’s just an execution thing. it hasn’t been causing me major problems, i just find it more appropriate for m to lift from hang, and haven’t found an argument so far to suggest i should be doing otherwise. see what my new coach starting from october says though, as he may want me to lift from the floor.