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Old 03-30-2013, 03:34 PM   #1
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I have a show in little over a month an have to bring my cleans from the floor up. Anyone have any suggestions, rountines or just advice would be a huge help.
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Old 03-30-2013, 04:09 PM   #2
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What kind of show?
Will it involve Cleans?
How long have you been training Cleans?
What kind of numbers are you pulling now?
What have you been doing to build these numbers up until now?
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Old 03-30-2013, 04:13 PM   #3
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I think he is talking about this...

(Master Strongman 2013) he has a log about it...but I think a month is way too close to see big improvements. I will concentrate in totals a not just one event...

however, I think that high dl pulls might help...
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Old 03-30-2013, 04:15 PM   #4
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Are these Axle cleans? I've never done those, so take this with grain of salt.

I raised my barbell power cleans by doing them 3 times a week. A heavy day, a very light one, and a medium rep day.

On the heavy day, I went right up to 2 max singles, then dropped back 10-15% to do 3 or 4 sets of 2. On the light day, I just did a lot of reps with an easy weight. Like 10-15 reps with 70% or so spaced out however I felt like 5s, triples, whatever. On the medium day, I went to a single of 90%, then dropped back to 80% or so to do 3-4 sets of 4-5.

Also, this was with bumpers so I could drop the weight. Dropping it makes them a LOT less taxing. If you can't drop the weights, cut the volume (reps)back a bit as the lowering will take it out of you.

Hope that helps. Good luck.
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Old 03-30-2013, 04:30 PM   #5
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Axle or Log Cleans?
What weight, where are you now?
Are you comfortable with continental cleans on the axle?
Max weight or reps?
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Old 03-31-2013, 01:21 AM   #6
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thanks for help
this will be a project the whole season with a bb and axle
my clean now is 205 which is ok for my upcoming meet with a bb but have to get it up to around 235 by late summer early fall for another show I'll be in. All other shows will be with a axle.
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Old 03-31-2013, 04:48 AM   #7
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The fine thing about cleans are that you can practice it every day without it having a bad impact on recovery.

To bring up your clean in 1 month i would do something like this

Work up to a max single on frontsquats every week, do 3x2 or 2x3 downsets w 85% of D1RM

Work up to max single on the powerclean from ground followed by 3x3 clean from hang w less weight

3 sets of cleanpulls or highpulls from floor - 4-6 reps

You can do this 2-6 days a week and im sure it will have you clean 235 within a month.
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Old 03-31-2013, 11:02 AM   #8
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Thank you Big Man Swede. Didn't think about the front squats, makes sense
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