Loading Up Plates For Power Cleans

October 30, 2012

For college-aged athletes looking to increase peak power for team sports performance, the power clean involves both high power output and force production. It's a total body exercise, like most Olympic style lifts, and can help increase your speed and explosiveness. A study published in the Journal of Strength and Conditioning Research offers some advice for loading the barbell with the right amount of weight.

To figure out the best load for achieving peak power output while performing the power clean, researchers recruited 19 male college athletes and had them do 3 reps while standing on a force platform. They used loads ranging from 30% to 80% of their pre-determined one rep max (1RM).

Force increased with heavier loads, but there weren't significant differences in the rate of force development between the different loads. Peak power output was reached at 70% of 1RM, so working with a load between 60% and 80% of your 1RM would be ideal for developing force and power. Another training tip for enhancing team sports performance appears on today's Breaking News post at optimumnutrition.com