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

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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 Â»

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About the author

Michael Waller, PhD, CSCS,*D, NSCA-CPT,*D

Arkansas Tech University

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Mike Waller is currently a Professor in the Department of Health and Physical Education at Arkansas Tech University. Waller earned his Doctorate in Ex ...

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Ian Bonder, MS, CSCS,*D, RSCC

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Ian Bonder is the Director of Strength and Conditioning at Warren Academy in Omaha, NE as well as an Adjunct Instructor at the College of Saint Mary a ...

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Marc Tangeman, MS, CSCS,*D, RSCC

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Marc Tangeman is a Strength and Conditioning Coach and CEO of Tangeman Training Systems, LLC in Papillion, NE. He graduated from the University of Neb ...

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Andrew L. Shim, EdD, CSCS,*D

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Tim Piper, EdD, CSCS

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Tim Piper is an Assistant Professor at Western Illinois University.He has over 25 years of experience in teaching, coaching, andcompeting in a wide ra ...

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