Power clean is too low

Track_man · December 25, 2008, 5:18pm

That’s even worse If your performance Is from the floor ( you have a higher ROM to develop peak power )

Jump squat really can’t tell me a damn thing.

To test strength deficit I suggest:
test VJ from the floor
then depth jump 6"
then depth jump 12" etc, see how much you can go higher by using elastic energy

Strength deficit: It’s not something discussed that frequently here since the vast majority(100% of high levels sprinters at least) of sprinters are speed dominant (they have no problem deliver optimal force in the ground). Strength dominant athlete (maybe you If you lack RFD) means that you have nice max potential, but lack time to exploit force in lift such as Power Cleans, even more in sprint where you have very short time to apply force to the ground.

Are you already doing some sprint, plyo, Med.Ball etc? If you are not that advanced in sprint, you may benefits of higher volume of Med.Ball and low impact plyo since the speed stimulus in the sprint Itself would be lower since your speed…is lower.

I must add that, every problem here might be only technical problems in the lift Itself.

I did a little bit of med ball/plate throws during the fall, and did a good amount of plyos on grass. Im doing a little bit of plyos too now during indoor training.

BTW, how effective is jump roping?
Im not sure how technical it could be…certainly my form isnt veryy good, but I dont think its bad enough to be majorily costing me. Other people are telling me that with a squat like mine, I should be cleaning around 200 or whatever.

Would power shrugs…clean pulls…high clean pulls…hang cleans, all help improve my power clean to a point where its helping me on the track and letting me shave a couple tenths off at least.

How much volume of med ball throws, plyos should be done per session/week?

They’re at parallel, for sure.