Decision time

[davie]

In my curent workout (summer off rugby season workout), i have power moves in my routines, i do cleans on wed and clean and press on fri. on Mondays i do unilateral Db snatches. I was just wandering if u guys thought i shud stick with unilateral Db snatches or change to high pulls from the ground OR hang cleans??

Which is better for power and adding strength/size to shoulder/trap area?

davie

[Always Sore]

In my curent workout (summer off rugby season workout), i have power moves in my routines, i do cleans on wed and clean and press on fri. on Mondays i do unilateral Db snatches. I was just wandering if u guys thought i shud stick with unilateral Db snatches or change to high pulls from the ground OR hang cleans??

Which is better for power and adding strength/size to shoulder/trap area?

davie

i have always found that heavy deadlifting did more for my traps than anything else i have tried and as a power movement its the next best thing to squats.

as for shoulders keep what you have just rotate the main group to keep growth and always hit your rear head (tbar rows) of your delts since thats the area most forget when they power up there delts.

good luck

[headhuntersix]

Since I don't know where your writing from. I played or I guess still play Rugby and have since college. My workout closely resembled a typical American Football workout similar to the one your doing. I really hate all those moves but they are good for power. I was a back so I didn't have to worry about pushing the pile.

Don't go super heavy on the squats maybe stay in the 8 rep range. Same with the deads but AS is right on about them building traps. They're the best. I would also try behind the back shrugs, side shrugss and switch up with DB's. I have found that isolate better if I use a Hammer strength bench machine that I can load plates onto them going with a bar. There is a big difference and I can go alot more strict. There was a workout that WSM Bill Kazmaier (sp) used to do where he would pound out sets of ten in rapid but controled form. They suck but they really work. I imagine that this will help with the power question.

What postion and who do you play for.

[JPM]

If only one exercise is done for athletic timing, speed, endurance and power you might consider the full clean & jerk-press. It is a prime muscle mass builder from the whole chain of back muscles as well as the shoulder girdle. Can also include the squat-clean & jerk-press from time to time. Not only will you become a very thick muscled & powerfull person but you will take on the appearence of a guy who could very likely walk through a wall. 

If you want to two part this exercise (split) than do cleans as a single unit and than the jerk-press off of a power rack, squat rack, etc. For an example of the affects of this exercise:Take a basic Olympic bar (135) and try and do 20 reps of the clean and jerk-press, if you can. The next morning (and the following 5 day's) you should become outstandly aware of how well this exercise hit's the shoulders, traps, total back area, hips & legs. For a regular workout might do 5-9 reps of 2-3 sets . From time to time increase the rep range from 12-20. Your stamina (endurance & strength) for sports should improve greatly, if you put max effort into the movement. Good Luck.

[davie]

Well when u say do clean jerk press,i think i already do that (fridays).
I performa a clean so bar is at top of chest then press it straightaway without pause. Is that what u mean,safe thing with different name??

I also perform normal cleans (wednesdays) from the floor 3x8 on a different day,i dont let the weight touch the ground i stop it couple inches from ground then explode straight bak up again.

I think i am meaning the same thing as u are explaining JPM, i also want one more power move to do on mondays instead of Unilateral DB snatches if i have misunderstood what u wer explaining then im sorry.

davie

[JPM]

Davie: Your question was "Which is better for adding strength/size to shoulder/trap area?". And my answer was, The clean & jerk-press. The jerk-press is when you use knee action to start the weight/bar off the shoulders. Your using more delt/shoulder strength once the lift is started from the shoulders as opposed to jerking the bar up and over the head . There is also the push-press when a slight knee action is requires and the bar is resting on the heels of the palms for better leverage(push)and in direct line with the wrist. The snatch is an execellent exercise though most guy's don't have a clue how to do it the correct way. If it were me ,than I would keep the snatch as a light warm-up/flexability movement. Than have the clean & jerk-press as the only major exercise. Notice your doing cleans but if you're stopping a couple of inches before the plates hit the floor than your really doing a form of hang cleans. Most guy's will let the plates bounce off the floor and clean that way. Good Luck.

[davie]

Kul i a;ready do push press then. Only do it one a week thoguh if u think it wud be benificial i migh do it monday and friday??

davie

[davie]

Also one other question:
When i do clean and press i come i lift weight up and then go down into front squat (after catching weight). From here when i come back up i go straight into press overhead with no pause (keeping feet at shoulder width apart).
I am wandering,when i come up out of fron squat portion of the lift should i pause holding bar at top of chest b4 going into pressing part of the lift. Or should i just continue with how iv already been doing the exercise?

davie