8-Week Power Clean Program
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A comprehensive 8-week power clean program can greatly boost explosive power, strength and athletic performance. This structured cycle gradually increases the intensity and complexity of your workouts, ensuring consistent progress and technical enhancement.
Week 1: Foundation Building
The initial week focuses on mastering the fundamental techniques of the power clean. Emphasizing proper form is essential to prevent injuries and ensure effective training. Begin with light and medium weights to concentrate on the mechanics of the lift.
| Day | Specific Warm-up | Reps | Main Load | Sets | Reps | Total Body Mobility & Stretching |
|---|---|---|---|---|---|---|
| Day 1 | Reverse Hyperextension | 12 | Clean High Pulls above knee | 4 | 4-6 | 10-15 minutes |
| Gakk Squat | 10 | Hang Power Clean above & below knee | 4 | 2+2 | ||
| Elbow Stretch & Rotation | 6 | Front Squat | 4 | 6 | ||
| Day 2 | Bird Dog | 20 | Clean Pull + Power Clean | 4 | 2+2 | 10-15 minutes |
| Reverse Lunges | 6 | Clean Pull + Hang Clean Pull | 3 | 2+2 | ||
| PVC Muscle Clean + Front Squat | 4+4 | Single-leg RDL | 4 | 6 | ||
| Day 3 | Hyperextension | 12 | Deficit Power Clean | 5 | 3 | 10-15 minutes |
| Front Foot Elevated Split Squat | 6+6 | Paused Back Squat | 3 | 4 | ||
| Elbow Stretching with rubber band | 8 | Barbell Squat Jumps | 4 | 5 |
Day 1
Warm-up
Dynamic stretches focusing on shoulders and hips.
Specific Warm-up
work in circle mode for 2-3 rounds
- Reverse Hyperextension: 12 reps
- Gakk Squat: 10 reps
- Elbow Stretch & Rotation: 6 reps
Main Load
- Clean High Pulls above knee: 50% of max Clean, 4 sets / 4-6 reps. Reinforce the bar path and develop pulling power
- Hang Power Clean above & below knee: 50% of max Clean, 4 sets / 2+2 reps. Improve timing & catching mechanics.
- Front Squat: 75% of max Front Squat, 4 sets / 6 reps. Build core stability and leg strength.
Total Body Mobility & Stretching
10-15 minutes
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Day 2
Warm-up
Emphasis on wrists, hips and shoulders.
Specific Warm-up
work in circle mode for 2-3 rounds
- Bird Dog: 20 reps
- Reverse Lunges: 6 reps each side
- PVC Muscle Clean + Front Squat: 4+4 reps
Main Load
- Clean Pull + Power Clean: 60% of max Clean, 4 sets / 2+2 reps. Enhance clean transition and leg strength.
- Clean Pull + Hang Clean Pull: 85% of max Clean, 3 sets / 2+2 reps. Increase static and dynamic pulling strength.
- Single-leg RDL: use comfortable weight, 4 sets / 6 reps each leg. Improve balance and unilateral control.
Total Body Mobility & Stretching
10-15 minutes
Day 3
Warm-up
Full-body dynamics.
Specific Warm-up
work in circle mode for 2-3 rounds
- Hyperextension: 12 reps
- Front Foot Elevated Split Squat: 6+6 reps
- Elbow Stretching with rubber band: 8 reps
Main Load
- Deficit Power Clean: 65% of max Clean, 5 sets / 3 reps. Develop overall initial pull and clean technique.
- Paused Back Squat: 70% of max Back Squat, 3 sets / 4 reps. Build overall leg strength.
- Barbell Squat Jumps: 4 sets / 5 reps. Enhance leg drive and explosive power.
Total Body Mobility & Stretching
10-15 minutes
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Further Programming Recommendations
Weeks 2-4
Intensification and Technique Refinement
1. Gradual Training Load Increase
Increase load by 2-3% each week to build strength and power progressively.
2. Technique Emphasis
Focus on improving the form of all positions and movement phases. Ensure every rep is performed with solid technique to avoid risk of injuries.
3. Incorporate Variation
Include variations like power cleans from different positions (e.g., low and high hang, use blocks and deficit options) and use combinations and complexes (Power Clean + Hang Power Clean, Power Clean + Front Squat, Clean Pull + Power Clean,) to target different sides of the lift.
4. Accessory Work
Continue incorporating strength & accessory drills like Squats, Deficit RDLs, Single-leg Deadlifts, Good Mornings, Pull ups, Lat Rows variations, Muscle Squat Cleans, dynamic and static Core exercises to build supporting strength.
5. Recovery & Mobility
Dedicate time to mobility exercises and ensure adequate recovery to prevent overtraining and promote muscle growth. Plan week 4 as a recovery block – cut volume and intensity for 10-15%.
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Weeks 5-8
Power and Strength Building
1. Increased Intensity
Work in the 75-85% 1RM range, focusing on lifting speed and explosiveness. Reduce reps to 2-3 per set but maintain intensity.
2. Strength Emphasis
Incorporate higher weight, lower rep schemes to build maximum strength.
3. Recovery Focus
Ensure proper recovery strategies, including deload and tapering for 7th and 8th weeks, to maintain optimal performance and prepare for maxout session.
4. Monitor Progress
Regularly assess performance through video analysis or coaching feedback to make necessary adjustments in technique and programming.
5. Final Testing
Dedicate the last session of week 8 to testing new 1RM to measure progress and set new targets.
Conclusion
An 8-week power clean program is a fantastic way to boost your strength, power and athletic performance. By emphasizing technique, gradually ramping up the intensity, and incorporating mobility exercises, you’ll build a solid foundation for ongoing improvement. Consistency and correct form are vital for success.
Ensure you prioritize recovery and continually monitor your progress to achieve optimal results. We’d love to hear your thoughts and experiences with this program, so please share your feedback in the comments below!
References:
- Kipp K, Malloy PJ, Smith JC, Giordanelli MD, Kiely MT, Geiser CF, Suchomel TJ. Mechanical Demands of the Hang Power Clean and Jump Shrug: A Joint-Level Perspective. J Strength Cond Res. 2018 Feb;32(2):466-474. doi: 10.1519/JSC.0000000000001636. PMID: 27669182.
- Comfort P, Allen M, Graham-Smith P. Kinetic comparisons during variations of the power clean. J Strength Cond Res. 2011 Dec;25(12):3269-73. doi: 10.1519/JSC.0b013e3182184dea. PMID: 22080325.
- Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021 Apr 1;14(1):533-543. PMID: 34055144; PMCID: PMC8136570.
- Kilduff LP, Bevan H, Owen N, Kingsley MI, Bunce P, Bennett M, Cunningham D. Optimal loading for peak power output during the hang power clean in professional rugby players. Int J Sports Physiol Perform. 2007 Sep;2(3):260-9. doi: 10.1123/ijspp.2.3.260. PMID: 19168926.
- Mausehund L, Skard AE, Krosshaug T. Muscle Activation in Unilateral Barbell Exercises: Implications for Strength Training and Rehabilitation. J Strength Cond Res. 2019 Jul;33 Suppl 1:S85-S94. doi: 10.1519/JSC.0000000000002617. PMID: 29870422.
- Photos by Torokhtiy Media Team.
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Author: Oleksiy Torokhtiy
Olympic Weightlifting Champion
Best Results: Snatch – 200 kg,
C&J – 240 kg
Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.
Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Oleksiy Torokhtiy will provide a personalized answer and insights to help you reach your goals.