My membership at the track expired and until after Christmas I am going to be doing just weights at my regular gym.
To keep up a bit of RFD work I am including hang cleans and jump squats into the program.
Christmas Workout schedule is below:
Lower body/Core
Upper body
REST/CARDIO
Repeat above
On lower body days I perform 4 sets of backsquats, 3 sets of hangcleans and 3 jumpsquats and then assistance work/core.
On Saturday did 4 sets of backsquats, 3 sets of hangcleans and 3 sets of jumpsquats and immediately felt the difference through my hips and glutes. Even just running up stairs etc I felt really powerful through that area.
How many guys here perform hangcleans as part of their regular sprint training?
I am going to start including them (probably only 2-3 sets though) after my short speed days.
The rest of the Christmas workouts consist of the following:
Lower body/Core:
4 sets squats (buried)
3 sets hangcleans
3 sets jumpsquats
3 x (ham, leg, calf, hip, extensions)
3 x (adductor/abductor)
hanging leg raise
weighted incline situps
weighted side bends
Upper body:
4 sets bench OR 4 sets standing shoulder press (Alternate every other workout)
4 sets bent over row OR 4 sets weighted chins (Alternate every other workout)
3 sets hypers
3 sets dips
Cheers,
Chris
ps- What is considered a decent hangclean for someone in the 195 pound range? Would 225 be considered decent?
I do all kinds of variations, hang powercleans from high hang (1-2inch dip), midthigh, above knee, below knee, from floor, powersnatches as per cleans from various heights and dips
with and without pauses
and you can add pulls to that as well again from various hieghts, with and without pauses
and not forgetting “hip style” , where you keep the bar in the hip creases as you dip just like a jump, works better with the snatch though
Same as a normal powersnatch, traps, hips, calves and legs.
You need to hold the bar with a wide enough grip so it sits in your hip crease - which is where it should be anyway with a proper snatch grip
Then you just sit it on your thigh at the hip crease, keeping it there as you dip (like a jump) and then explode it overhead, dip under and rack it, rotating elbows outward - pressing hard into the bar to keep the arms locked and weight supported on bone structure.
Not that hard to do.
That sounds like you need alot of explosiveness generated really quickly. Your form would have to be really good too. No pulling with the arms. Do you have a video? You think it’d be good for basketball? It sounds like it’d be really good.
Definately a good option for bball players who are >6ft and need to develop reactive strength / RFD without plyos (they get enough foot contacts just playing).
We do hang snatches early in our GPP then switch to hang cleans through the rest of the phases (sometimes alternating a week or two with full cleans to not make it so monotonous). I think the hang cleans are much less taxing on the CNS and permit you to raise the quality of the other work (sprinting, plyo). We also love all types of jump squats, generally start off with 1/2 with jump early, then go on to double 1/2’s with jump and back to normal 1/2 with jump and finally shift to fast 1/4’s.
Hang Cleans (Power Cleans) are the power exercises predominantly used in NZ by rugby players - yet this season I have also included Hang Snatches and they have been going really well. I have seen improvements in player’s postures and not the shoulder problems I was expecting.
I now understand why you rate this exercise so highly for RFD. Your comment regarding muscling up the weight with cleans is so true.
Have an emotional attachment to the adductor/abductor machines? I see a lot of good exercises, but why the add/ab-duction exercises? Adductors/abductors work hard in stabilization during the lifts you are already performing, why the extra work? 225-pounds in the hang clean? Do you bench press 225-pounds? Do you squat 225-pounds? If you do, then I would work very hard at the hang clean, to at the very least match your bench/squat max.
