Banded Hang Power Cleans And How To Program Them
The literature states you must use bands or cords for Olympic lifts, but we have evolved (somewhat). We use an extremely similar three week pendulum wave used in 1937, but with a few tweaks:
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•We use ~25% of a 1 repetition maximum power clean in band tension (measured with a luggage scale) in addition to bar weight
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•The first week we’ll perform doubles, instead of singles, at 40% bar weight. In addition to the ~25% band tension, the athlete will be moving 65%
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•The following week will have athletes display less doubles at 50% bar weight (resulting in ~75% total), while the last week they will move 60% in bar weight for even less doubles (~85% total)
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•This results in athletes averaging an intensity of ~75% per wave
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•I would each wave to average ~80%, which most countries exhibit, but we don’t really use 2.5lb plates. We would move the percentages from 40, 50, and 60 in bar weight (65, 75, 85) to 50, 55, and 60 (75, 80, 85) to average ~80%