The Intelligent & Relentless Pursuit of Muscle™
Beginners
 
Adding Cleans
1
 

Tiger08
Level

Join date: Oct 2011
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?

  Post New Thread | Reply | Quote | Report
 

Anthony Mychal
Contributor

Join date: Aug 2011
Posts: 29

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

  Post New Thread | Reply | Quote | Report
 

caveman101
Level 2

Join date: Jan 2008
Posts: 3469

do you do OHP? clean every rep

  Post New Thread | Reply | Quote | Report
 

Hoejer
Level 5

Join date: Feb 2006
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.

  Post New Thread | Reply | Quote | Report
 

Chris Colucci
Contributor

Join date: Jan 2005
Posts: 6837

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.

  Post New Thread | Reply | Quote | Report
 

Tiger08
Level

Join date: Oct 2011
Posts: 6

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

  Post New Thread | Reply | Quote | Report
 

Chris Colucci
Contributor

Join date: Jan 2005
Posts: 6837

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.

  Post New Thread | Reply | Quote | Report
1