Integration of Clean Variations, Progressions, and Application in Strength and Conditioning Programs
by Dr Michael Waller, PhD, CSCS,*D, NSCA-CPT,*D, FNSCA, Ian Bonder, MS, CSCS,*D, RSCC, Marc Tangeman, CSCS, Andrew Shim, EdD, CSCS,*D, and Tim Piper, EdD, CSCS,*D
NSCA Coach
May 2023
Vol 10, Issue 1
The purpose of this article is to provide the strength and conditioning coach with a template on how to integrate the clean and power clean into athletic training programs.
Introduction
The clean exercise and its various iterations have been used in strength and conditioning planning or programming for improving athletic performance in numerous sports at various levels (4,8,14,23,34). The clean is a major part of the sport of weightlifting, where athletes compete in the snatch and clean and jerk. The clean and power clean (PCL) have been used for a long time in strength and conditioning for the development of muscular strength and power in athletic preparation (1,24,27). The incorporation of the PCL or its variations (e.g., hang above knee clean, clean pull) has been shown to develop high levels of muscular absolute and relative power, force, impulse, and rate of force development that are needed for sport performance success (6,18,19,21,28,31). The PCL is categorized as a power exercise and thus is included in strength and conditioning programs at the beginning of general preparation phases to develop athletes’ lower body power and “triple extension” of the ankle, knee, and hip joints (9,12,22). Beyond using the PCL during the general preparation phases of training, the numerous variations can be included into other phases of training to maximize the power development of a wide range of athletic endeavors. Triathlon, speed skating, sprinting, swimming, and other sports have been recommended to include the PCL in their weight training sessions during phases that focus on developing muscular power and strength (2,20,22,29,34). Coaching the PCL in a strength and conditioning session follows the same principles as other exercises or drills and, with proficient application, athletes can improve their technique and physical ability. The purpose of this article is to provide the strength and conditioning coach with a template on how to integrate the PCL into athletic training programs.
This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »
Related Reading
Strength Training for Long-Distance Triathletes: Theory to Practice
The Power Output and Sprinting Performance of Young Swimmers
Strength and Conditioning for Sprint Swimming
A Comparison of Catch Phase Force-Time Characteristics during Clean Derivatives from the Knee
Cluster Training: A Novel Method for Introducing Training Program Variation
Methods of Developing Power with Special Reference to Football Players
Preseason Preparatory Training for a Division III Women’s College Basketball Team
Influence of Power Clean Ability and Training Age on Adaptations to Weightlifting-Style Training
Mechanical Demands of the Hang Power Clean and Jump Shrug: A Joint-Level Perspective
A Strength and Conditioning Approach for Ice Hockey
Strength Training and Development in Competitive Speed Skating
The Power Clean and Power Snatch from the Knee
Training with Weightlifting Derivatives: The Effects of Force and Velocity Overload Stimuli
Coaching the Power Clean: A Constraints-Led Approach
Coaching Of the Snatch/Clean Pulls with the High Pull Variation
Strength and Conditioning Off-Season Programming for High School Swimmers
Strength and Power Predictors of Swimming Starts in International Sprint Swimmers
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Andrew L. Shim, EdD, CSCS
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Andrew Shim is the Program Director and Professor in the Department of Kinesiology and Exercise Science at College of Saint Mary in Omaha, NE. He grad ...
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