Power Cleans and its application with http://christianbosse.com Subscribe here: https://goo.gl/XDRPqb How much should you Power Clean? This Power Clean video answers the questions: • how much you should Power Clean • how many Power Clean workouts per week • the right Power Clean load • how many Power Clean sets and how many Power Clean reps to do Power Clean benefits The Power Clean is one of the exercises to develop strength and explosive power. The unique Power Clean benefit, that most exercises don’t have, is that it allows to use heavy loads in combination of maximally accelerating the bar. Power Clean technique Once you dominate the Power Clean technique, you will be able to use relatively heavy loads in the Power Clean. Power Clean definition: Power Clean vs Clean – Power Clean vs Hang Power Clean – Power Clean vs Hang Clean Since these are recurring questions and often times lead to confusion, I quickly want to touch on the Power Clean definition. For a more detailed definition, please have a look at https://goo.gl/j231EL Power Clean vs Clean: The Power Clean is received in a position of more than 90 degree knee angle, so a half squat or quarter squat position, while the Clean is received in a full squat / deep squat position. Hence the difference between Clean vs Power Clean is a different receiving position. Power Clean vs Hang Power Clean: The start position of Power Clean is with the bar on the ground, the start position of the Hang Power Clean is with the bar held in front of the body. Hence the difference between a Hang Power Clean vs Power Clean is a different start position. Power Clean vs Hang Clean: This is where most people confuse. Strictly speaking, you can’t compare a Power Clean with a Hang Clean, since they are two different exercises, as I explained above. Power Clean workouts – how many Power Clean workouts per week? For most athletes and people, as little as 1 Power Clean workout to maximum 3 Power Clean workouts per week are sufficient. Best is probably the golden middle of 2 Power Clean workouts per week. I usually mix it up, if we have 2 Power Clean workouts per week, I do regular Power Cleans in the first workout and Hang Power Cleans in the second workout. In case you are a competitive Olympic weightlifter, you need to do more than 3 Power Clean workouts and Clean workouts per week. Power Clean repetitions: how many Power Cleans should you do? The Power Clean is one of those exercises that are technically very demanding & what you see with exercises that require high levels of technique and coordination is, that technique breaks down quickly. Therefore Power Clean repetitions should be kept at 3 repetitions or less – exceptions are possible at certain times. If you want to do more repetitions, I would advise you to do a Cluster set or rest-pause set. Power Clean sets: how many sets of Power Cleans should you do? Since repetitions are kept low in the Power Clean, higher training volumes are realized through more sets of Power Cleans. Common set numbers are as little as 2 – 3 sets to as many as 6 – 8 sets, in some exceptions up to 10 sets. Power Clean intensity: how much should I Power Clean? Usually the Power Clean is trained with higher intensities, 80% of the 1RM or higher. If you do Power Cleans from the hang or Hang Power Cleans you might go a bit lower, around 70% – 85 % 1RM depending on the height of the hang. Power Clean intensity: how much should I Power Clean? How much weight you should Power Clean depends on your technical proficiency, I would not advise to Power Clean heavy, if you don’t fully dominate the Power Clean technique. Once you acquired the Power Clean technique, you can look at a 1RM depending on your body weight = bw Achievable: 0.7 – 0.8 * bw ; 1 * bw Good: 0.8 – 1 * bw ; 1.2 – 1.5 * bw Very good: 1 – 1.2 * bw ; 1.5 – 1.8 * bw Excellent: more than 1.2 * bw ; more than1.8 * bw 1st value for women; 2nd value for men How Much Should You Power Clean Conclusion – If you want to increase strength, speed and explosive power, the Power Clean is for you. – Learn the Power Clean technique before attempting to Power Clean heavy. – Power Clean workouts usually consists of low reps & higher sets. Read the full article How much should You Power Clean? https://goo.gl/yZn6oF More Power Clean information The Ultimate Guide to Power Cleans https://goo.gl/iPnn1l The Importance of Power Cleans https://goo.gl/3AW8BN How to do a Power Clean https://goo.gl/BRUouS What Power Cleans do for you? https://goo.gl/XtdV0J What are Power Cleans? https://goo.gl/qINsbT Why are Power Cleans important? https://goo.gl/ncchbU More Power Clean videos https://goo.gl/Pc3xLS Follow me: Facebook: https://goo.gl/68hxda Google + : https://goo.gl/czzuKw Instagram: https://goo.gl/3pNe7f Twitter: https://goo.gl/yedajp LinkedIn: https://goo.gl/cmb054 https://youtu.be/V-an5zmQXK0