Incorporating cleans in Program

Hi,

I just finished the bridge template and I’m going to begin the General Strength & conditioning template before my cricket season starts.

I want to incorporate some explosive movements like the power clean/plyometrics in the template.

Here’s what I was considering

  1. Replace the supplementary pull with power cleans
  2. Adding 5 mins of plyometrics (box jumps, jump rope, bounding) after workouts, maybe twice a week.

Please let me know your thoughts on the adjustments to the template I am considering.​

My goal with these is to get faster and more explosive in running and sprinting.

Thanks
Shahriz

Shahriz,

Howdy! I think the general s/c template already has quite a bit of high velocity strength work such that I don’t think I would add much. Specifically, I think the programmed lifts done for power development are well-suited for individuals who want to improve high velocity strength, but who aren’t particularly skilled in the Olympic lifts. If you’re great at power cleans with loads of experience, you are more than welcome to replace the pulls with power cleans. If that’s not the case, I think you’re going to get more out of how it’s currently programmed than doing power cleans.

For the other plyo’s, the appropriate dose (volume) is going to be dependent on your current training load. If you’re not really doing any plyometrics in sports practice or your current training, I think doing some and gradually increasing the dose and intensity over time would be smart. I’d consider doing something like this:

Weeks 1-2: Jogging for GPP, use hill sprints @ RPE 6-7 for HIIT
Weeks 3-4: Running for GPP, use hill sprints @ RPE 6-7 for HIIT
Weeks 5-6: Running for GPP, use hill sprints @ RPE 7-8 for HIIT, some bilateral vertical jump work 1x/wk
Week 7-8: Running for GPP, use hill sprints @ RPE 7-8 for HIIT, some bilateral vertical jump work 1x/wk, some broad jump work 1x/wk

Etc.

-Jordan

Amazing, Thanks Jordan. I’m going to follow the recommendations.
Also thank you (and Austin) for all the great content. You guys have had an immense positive impact in my training, performance and quality of life.

Sounds good. Let me know how it goes!

Thank you so much for the kind words :slight_smile: