Well the cleans, I think should fall under a speed movement. You are training power not pure strength. How you should fit them in I don't pretend to know
. Definitely a big learning curve involved as I can testify to.
Originally Posted by 0311
The way I look at it, there's more explosion generated from doing singles with 365 lbs PLUS bands vs. doing 225 lb cleans IMHO. It might be possible to substitute powercleans instead of SLDL's for a month here and there. That way I'd be alternating every other week between banded speed deadlifts and powercleans. In THIS case, I'd probably look to do a few sets of 5 for hypertrophy.
Well the bands definitely change things and I don't know how to analyze all that but in terms of power output you are taking DISTANCE out of the equation. Just more weight doesn't automatically translate to more power output when you factor in the time to lockout.
However, there is such a skill component involved here. I.E. you take an experienced guy with the olympic lifts who gets a heavy power clean up in less than a second and I guarantee his actual power output is more than someone doing deads, speeds or not. So if you suck at powercleans compared to deads which of course you will at first then the power output will be more on the deads. But once you become more proficient the powercleans should come out on top in terms of wattage.
Heres the formula:
Working weight in kgs x 9.8 m/s x distance in meters
That gives you the Newton meters
Power = Newton meters/ time in seconds (gives you the power output expressed in watts).
You can divide that by bodyweight in kgs to get the watts per kilogram.
Just trying to clarify the power cunundrum. I think they could be very useful but I'm not saying I would completely replace and speed deads. Just another alternative like you said. But you do need to practice them a lot like you also mentioned, so....