Adding Cleans regimen?

[BenchBoss]

Adding Cleans to regimen?

So my trainer said pick two exercise per muscle group. Do upper body one day, lower body the next. I'd like to add some power cleans and perhaps clean and jerk (raising it above you're head). I have no idea where at add it though? Upper body, or lower body? Shoulder, legs, or back muscle group?

Here's what the rest of my stuff looks like if it helps:

Chest:
Bench press: 3x8
Incline DP press: 3x8

Shoulders:
Milt. Press: 3x8
Shrugs (or cleans): 3x8

Bicep:
BB Curls: 3x8
Contraction Curls: 3x8

Triceps:
Skull crushers: 3x8
Press Down: 3x8

Forearms:
Wrist Curls: 3x8
Rvs. Curls: 3x8

Tuesday/Friday

Quads:
Squats: 3x8
Leg extension: 3x8

Hamstring:
Deadlift: 3x8
Leg Curls: 3x8

Calf:
Inside Raises: 3x8
Outside Raises: 3x8

Back:
Back Crunches: 3x8
Lat Pull Downs: 3x8
Rows: 3x8

Thanks again guys, I'm really liking this forum btw... top notch guys!

 

[Evan Tipps]

I personally dont like cleans. I see some very small people clean alot of weight. I think it doesnt build much muscle, but it does strength possibly

 

[Colstreamer]

If I were you of stick em on leg day and get rid of that leg extension. Only thing that's good for is knackering your knees. I'd keep it away from back and shoulder days though, hell cleans work the entire posterior chain as well as the shoulders

Evan, cleans and other PL techniques are for building strength and power. Bodybuilding is about stimulating growth in a muscle, strength leads to heavier weights which lead to more stimulus which in turn leads to more growth. It's not just about shifting heavy weight in a few compound movements, there'll come a time when you're body adapts to that and you'll need to hit the muscles from a different angle, rep range, weight... Also consider sprinters' legs, big and ripped and they get that way from sprinting not lifting maximal poundages. Developing power does assist muscle growth same as building your muscles will, believe it or not, make them stronger and more powerful.

Not having a pop at you, just food for thought.

 

[BenchBoss]

Thanks guys! I'm going these for football training btw!

I'll see how it goes swapping them for leg extensions, thanks!

 

[Evan Tipps]

If I were you of stick em on leg day and get rid of that leg extension. Only thing that's good for is knackering your knees. I'd keep it away from back and shoulder days though, hell cleans work the entire posterior chain as well as the shoulders

Evan, cleans and other PL techniques are for building strength and power. Bodybuilding is about stimulating growth in a muscle, strength leads to heavier weights which lead to more stimulus which in turn leads to more growth. It's not just about shifting heavy weight in a few compound movements, there'll come a time when you're body adapts to that and you'll need to hit the muscles from a different angle, rep range, weight... Also consider sprinters' legs, big and ripped and they get that way from sprinting not lifting maximal poundages. Developing power does assist muscle growth same as building your muscles will, believe it or not, make them stronger and more powerful.

Not having a pop at you, just food for thought.

I had a dude in my weight training class whos max bench was 185. His clean went from like 100-255 or 275. His bench stayed at 185 the whole timee

 

[joeblow12345]

Thanks guys! I'm going these for football training btw!

I'll see how it goes swapping them for leg extensions, thanks!

If your training for football fire that trainer first. He should have you on a program that focuses on strength, speed, explosiveness, and endurance. This is a womans sculpting program. No football player is going to benefit from leg extentions and garbage like that. You need to bench,squat, dead lift, over head press, box jumps, sprints, core work, sled drags, and skill work. Occasionally I would throw in some light olympic lifting, and focus on technique and explosiveness. And to increase lung capacity I would do some distance running 3 times a week. Id go atleast 3-5 miles. The most important thing is,make sure you eat like a horse.

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[Colstreamer]

I had a dude in my weight training class whos max bench was 185. His clean went from like 100-255 or 275. His bench stayed at 185 the whole timee

What's your point? You use completely different muscles in bench and cleans. One's not likely to affect the other.

 

[training700]

Lol what I was wondering as well

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[Evan Tipps]

Well you said cleans add strength and power, but his cleans went up and his other core lifts did not. So it did not add power to any thing but cleans. That was my point.

 

[Dial_tone]

if his clean went up that I bet his power, vert and quickness are much higher now. I'd take that over a bigger bench any day for football.

 

[Evan Tipps]

Yeah for football I could see it doing good. I just do not think cleans build much muscle.

 

[joeblow12345]

if his clean went up that I bet his power, vert and quickness are much higher now. I'd take that over a bigger bench any day for football.

I have seen plenty of fat kids do heavy cleans and not one of them was fast or could dunk a basketball. I do believe that cleans can develop explosiveness when technique is correct. But I dont believ it adds power. They pale in comparison to a squats and dl.

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[BenchBoss]

If your training for football fire that trainer first. He should have you on a program that focuses on strength, speed, explosiveness, and endurance. This is a womans sculpting program. No football player is going to benefit from leg extentions and garbage like that. You need to bench,squat, dead lift, over head press, box jumps, sprints, core work, sled drags, and skill work. Occasionally I would throw in some light olympic lifting, and focus on technique and explosiveness. And to increase lung capacity I would do some distance running 3 times a week. Id go atleast 3-5 miles. The most important thing is,make sure you eat like a horse.

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This isn't my first routine. I've been working with him since November, I've been on a strength programs since than, and my last routine had some speed and endurance. This one is primary focusing on Explosiveness, speed, and endurance. As far as the leg extensions, those were my choice... I'll take the heat for that. He said 2 exercise per muscle, and I picked squat, and the extensions. Care to recommend a second exercise for legs other than squat? Perhaps leg press?

I also forgot to add my core stuff in the OP, Weighted sit ups, and that obliques exercise where you take a 45lb plate, balance on your ass w/o your feet touching the ground, and alternate the plate from your left to right side... what ever it's called.

In addition to the weights training. I'm doing 10 yard, 20 yard, and 40 yard sprints, 5 reps per distance, working up to 10 reps. Once that gets easy, adding agility with cones interspersed through out the distances, and resistance with sleds.

 

[joeblow12345]

Leg presses are good but do them explosively. Attach bands to the carriage to make it harder. Prowler pushes, box jumps, tire flips, sled drags, sledge hammer work, hill sprints, and yoke Carries are all great torture devices to add into your training as well. But for basic strength development all you need is bench, squat,dl, ohp, pull ups, and rows.


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[BenchBoss]

Leg presses are good but do them explosively. Attach bands to the carriage to make it harder. Prowler pushes, box jumps, tire flips, sled drags, sledge hammer work, hill sprints, and yoke Carries are all great torture devices to add into your training as well. But for basic strength development all you need is bench, squat,dl, ohp, pull ups, and rows.


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Thanks for the advice, we start football camp next month. Tire flips, carrieokes, hills, and such are all present there! lol

 

[joeblow12345]

Thanks for the advice, we start football camp next month. Tire flips, carrieokes, hills, and such are all present there! lol

Better to show up prepared, it will make your life easier and show your coaches how dedicated you are to being a key player.

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