are cleans really a MUST for explosiveness?

[Yarg!]

i want to be very agile/ explosive for martial arts.. but are cleans nessecary in the routine? i have a bad rotator cuff and for some reason cleans just really agitate it. can i compensate for cleans by putting in other exercises like deads, push presses, rows, deep squats and body weight plyo stuff? thanks,.

 

[super_rice]

I don't think cleans are absolutely necessary for explosivity. But, they are certainly a great way to get there.

You may also want to look at your pulling technique if cleans aggrevate your shoulder but pushpresses are fine

 

[coolcolj]

no, light jumping boxsquats and jumpsquats etc can get you there.

cleans are still pretty slow compared to jumping and plyos

 

[coolcolj]

also fix your cuff/shoulder up before its too late....

 

[BiggT]

Good replies....like SR said, I want to stress looking at your pulling form....whenever guys make reference to cleans and 'shoulder work' I tend to cringe because it usually means they are upright rowing the weight or doing some type of deformed Cuban Press/reverse curl combo.

 

[mekannik]

No, cleans are not a must for explosiveness.


Snatches are though.

 

[Yarg!]

thanks guys. im glad cleans are not required since 1. they piss off my shoulder 2. i hate doing them- but thats just me. take care.

 

[TheOak84]

coolj is all about the cuff, or muff. w/e

 

[big49ersfan]

bro sort your shoulder out now!! i ahev discolated mine 3 times in 5 years and basically in that time had physio only for baout 2months totall. now i have pins andd needles down my arm, constant neck and back ache and can barely raise my arm above parralel.

i have hense decided to sort it out now before it was really to late lalthought it seems as it is really is according to the physio an dit look like an op or 2 are looming in the disrtance.

however for explosiveness=:

day 1-
3 x 5 box jumps
4 x 4 cleand
3 x 6 squats
2 x 8 SLDL
2 x 8 1 -legged squat

day 2- upper body
5 x 5 push press/ jerkers
5 x 5 bench press
5 x 5 dips
3 x 8 curls

repaeat this as much as you are physically able to

also add in sprint traiing as an alternative to lower body say. using hill/ sleds etc