Sign In | Sign Up
Beginners
 
Adding Cleans
1
Today's Activity
 

Tiger08
Level 0

Join date: Oct 2011
Location:
Posts: 6

Hello All,
Does anyone have advice on where to substitute cleans in Waterbury High Frequency System. I know it is typical not to alter a program, but since Chad said substituting is fine, I figured I'd incorporate cleans. Is there a movement I should sub them in for or would you recommend adding them to the end of a workout?

  Report
 

Anthony Mychal
Level 0

Join date: Aug 2011
Location:
Posts: 29

You can do them as a warm-up to deadlifts.

  Report
 

caveman101
Level 2

Join date: Jan 2008
Location: England
Posts: 3431

do you do OHP? clean every rep

  Report
 

Hoejer
Level 4

Join date: Feb 2006
Location:
Posts: 94

I wanted to become good at cleans, so added them into every workout I did. I usually did them as warm-ups, as they are activating your cns.
Keep the reps low, sets high(er) and stop when you lose explosiveness.

  Report
 

Chris Colucci
Level 5

Join date: Jan 2005
Location: New York, USA
Posts: 5163

Tiger08 wrote:
Does anyone have advice on where to substitute cleans in Waterbury High Frequency System. I know it is typical not to alter a program, but since Chad said substituting is fine, I figured I'd incorporate cleans. Is there a movement I should sub them in for or would you recommend adding them to the end of a workout?

If this is the program you're doing:
http://www.T-Nation.com/...s_next_frontier

I'd do cleans where ever he listed "Deadlift (narrow stance)". You'll still be doing sumo deads later in the week, so you won't be missing out on much at all.

  Report
 

Tiger08
Level 0

Join date: Oct 2011
Location:
Posts: 6

Does it make a difference subbing them for Deadlift rather than sumo deadlift?

  Report
 

Chris Colucci
Level 5

Join date: Jan 2005
Location: New York, USA
Posts: 5163

Tiger08 wrote:
Does it make a difference subbing them for Deadlift rather than sumo deadlift?

It would probably be fine, but Waterbury does seem to have wanted to hit wide squat, narrow squat, wide deadlift, and narrow deadlift each week, so you'd be missing that second wide stance lift.

  Report
1