Introduction
This article will look at the programme design for developing progression in the Clean. The example used in this article is taken from the MARCHON Stratford Programme, and is designed to develop the clean in an isolated format. The goal is to progress from the top down, with the aim being to build a solid foundation, and improve technique and performance from there.
What are the Goals?
The primary goal for this particular clean progression is developing the hang clean in an isolated format. The progression starts from the top position and works its way down to below the knee into a low hang. As we move the bar downwards, we need to focus on key areas and positionings before we go into heavier work.
Initial Focus Areas
- Midfoot Positioning – Ensure that balance is maintained over the midfoot.
- Bar Path – Ensure efficiency by ensuring the bar moves straight up and down.
- Extension – Full triple extension is required through the hip, knee and ankle.
- Catch – Make sure that the catch is solid and stable.
Week 1-2 Clean Progression
For weeks one to two the main focus for progressing the clean is establishing a strong foundation. Our emphasis is on high hang positions, starting from the hip crease. We want to familiarise clients/athletes with the top down approach, making sure that they understand the mechanics of the lift, starting from a high position. The primer part of the workout reinforces the correct positions and movement patterns before getting into the main workout.
Primer
Every 75 Seconds for 5 Rounds:
- 1 High Hang Pull
- 1 High Hang Muscle Clean
- 1 High Hang Power Clean
- 1 High Hang Squat Clean
Main Workout
Every 90 seconds for 5 rounds:
- 3 high Hang Squat Cleans
Weeks 3-4 Clean Progression
Over weeks 3 and 4, we will shift our focus to the hang position above the knee. Building on our foundation established in the first two weeks, we’re moving to a slightly lower starting point to help develop strength and coordination needed to perform cleans from a more realistic point.
Primer
Every 75 seconds for 5 rounds:
- 1 Hang High Pull
- 1 Hang Muscle Clean
- 1 Hang Power Clean
- 1 Hang Squat Clean
Main Workout
Every 90 seconds for 5 rounds:
- 3 Hang Squat Cleans (start position slightly above knee)
Weeks 5-6 Clean Progression
For weeks 5-6, we’re introducing the below the knee position, a vital stage for developing the strength and technique needed for a full clean. It’s at this point where athletes may struggle to maintain proper pull form and a straight bar path as they pull from below the knee.
Primer
Every 75 seconds for 5 rounds:
- 1 Hang High Pull
- 1 Hang Muscle Clean
- 1 Hang Power Clean
- 1 Hang Squat Clean
Main Workout
Every 90 seconds for 5 rounds
- 3 Hang Squat Cleans (Starting position below the knee)
Weeks 7-8 Clean Progression
The final two weeks of our progression are all about integrating the skills we’ve learned and increasing the intensity. The primer now includes variations from different hang positions, which helps to reinforce our technique for each stage of the movement. We then move into an EMOM, where each set progressively works on getting comfortable at increasingly heavy weights.
Primer
Every 60 seconds for 5 rounds:
- 1 High Hang Power Clean
- 1 Above the Knee Squat Clean
- 1 Below the Knee Squat Clean
Main Workout
- Minute 1: 4 Hang Squat Cleans
- Minute 2: 3 Hang Squat Cleans
- Minute 3: 2 Hang Squat Cleans
- Minute 4: Rest
Repeat this cycle, making sure that each round is slightly heavier than the last one.
The Details behind this Progression
Isolated Development
Starting from the top down approach allows your clients/athletes to develop strength and technique in stages. By isolating different positions, your clients can focus on ‘getting’ each phase of the movement before moving onto the next.
Primers
The primers are a great way to prepare the body for hte main workout. They activate the right muscles, reinforce your technique and get mentally prepared for the heavier work that follows.
Wave Loading
In the final week of our progression, we introduce waveloading (or progressive overload), where you increase your weights within one session.
Conclusion
Designing an effective progression programme requires a structured approach, especially for a complex movement such as the clean. By focusing on key positioning aspects, incorporating primers and a slow top down approach to week by week progression, you can ensure significant improvement over time. If you’re looking to become a coach or personal trainer, and want to learn from the best in the world at programme design, then be sure to take a look at our level 3 personal trainer course, CPT.