Many of us think developing power is only made by using snatches or cleans (well, that’s what Crossfit people think). Good news for you if you have an injury, there are many other options for you. I love to work with pulling variations from the ground (clean pull, snatch pull, power shrug, trap bar deadlift and jump).
If you’re an athlete performing in an overhead sport, this one should be your BFF. It doesn’t screw your rotator cuff which baseball, water-polo, or handball player needs a lot.
Here’s an ugly tri-sets :
3 to 5 sets (depending on where you are in the cycle)
2 clean pull @85%1RM, take no rest
5 db jump squat @30-35% of your bodyweight, no rest
5 clean pull @between 60 to 65%1RM, rest3min
The goal was NOT to optimize power, which would be more sexy. As she came back from a huge strength, then power cycle, we wanted to hit her power-endurance, without stressing too much her spine and her rotator cuff. I know a lot of strength coaches use those horrible complex starting with a heavy exercice and finishing with a bodyweight power exercice. Depending on your sport and goals, you may want to twitch it a little bit. As she is a Crossfit athlete, I give her a high velocity (or so) exercice right in the middle of her tri-sets. That obligates her to maximize the recruitment of her fast-twitch fibers on the jump squat, maximizing the recruitment of all fibres on the last exercice, working her nervous system under fatigue, trying to re-create as much power as possible. Next time you’ll have to pull a bar from the ground, watch your velocity going up.
By Karim El Hilmi, (B.Sc., CSCS) (M.Sc.), PhD student in human biology (strength and endurance, concurrent training) Rocktape ambassador and Owner of RX Lab