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gauchos21
07-11-2009, 05:48 PM
I am a football player looking to add hang cleans and snatch pulls to my lifting. What would be the best rep and set range for these? thanks

Notorious
07-11-2009, 07:00 PM
A lot of sets (5-10) of 1-3 reps.

Jesse Hernandez
07-12-2009, 01:02 AM
A lot of sets (5-10) of 1-3 reps.

Where do you play at bro? Cause that doesnt look like a good workout to me.


Usually, hangcleans are like 6 reps with 60% and like 3 reps with 80% so a workout would look like this.

warmup
1x6
1x6
1x4@ 75%
1x4


Somthing like that. Reserve the one reps or low reps (1-2) for maxing days or really heavy like 85-100%.

ZenMonkey
07-12-2009, 08:14 AM
A lot of sets (5-10) of 1-3 reps.

Yes. This is what I do (basically)

Monday
5x2 @ 85% (weight across)


Friday
Work to a heavy single (this single = 100%, the working percentage for the following monday's workout)
7-10 sets of 1-2 (ramping the weight w/ some high-end volume)

thegreatone
07-12-2009, 08:58 AM
Yes. This is what I do (basically)

Monday
5x2 @ 85% (weight across)


Friday
Work to a heavy single (this single = 100%, the working percentage for the following monday's workout)
7-10 sets of 1-2 (ramping the weight w/ some high-end volume)

X 3

The problem with higher reps with Oly Lift is the degree if technique involved. Once fatigue sets in form degrades and the risk for injury goes up. I always I do 1-3 reps per set and increase the sets to reach the required volume

samadhi_smiles
07-12-2009, 11:40 AM
when I do them I do 1 rep and 4-6 sets. I just use them to work on explosive power. After 1 rep I've already tanked myself and can't explode as tightly as the first rep.

NickAus
07-13-2009, 05:21 AM
Yep, 1-3 for Olympic movements always, more reps and your form will be bad.
This is the same in any Olympic Lifting Club.

Travis Bell
07-13-2009, 06:21 AM
I am a football player looking to add hang cleans and snatch pulls to my lifting. What would be the best rep and set range for these? thanks

I'd just leave them out of your football routine completely. I never have my football players use them.

Olympic lifts are more technical than the power lifts (to a point) and for football you need to develop the most power and speed that you can. These two things are most effectively achieved with benching, squatting and deadlifting properly.

Travis Bell
07-13-2009, 06:22 AM
Where do you play at bro? Cause that doesnt look like a good workout to me.


Usually, hangcleans are like 6 reps with 60% and like 3 reps with 80% so a workout would look like this.

warmup
1x6
1x6
1x4@ 75%
1x4


Somthing like that. Reserve the one reps or low reps (1-2) for maxing days or really heavy like 85-100%.

Someone who is new to hangcleans should certainly not be doing sets of 6 reps. Their form will break down with each rep and they'll end up injuring themselves.

TankofZenzenBB
07-13-2009, 03:34 PM
I would half to agree with Travis on this. I didn't benefit much of any Olympic lifts while in high school for football. My strength coach swore by them to do them, but I said screw it cause Olympics lifts require so much technique. My technique was always bad when I did them, even when my strength coach was watching me. I relied on squat and other exercises that benefit for my position. If you want to do Olympic lifts, I would have someone that knows about Olympic lifts to watch you do them.

joey54
07-13-2009, 07:35 PM
Travis' advice here is spot on. Unless you have access to a good oly lifting coach, at which point they would determine your sets and rep ranges for you. Hang cleans are easier to get down then full cleans, but they still can be tricky.