Clean and Jerk

[LHSpolevault]

How many times a week should I do these?

[CHC04Vault]

Twice a week usually, its always with dead lifts too.

[PaulVaulter]

Why is it 'always with deadlifts'?

[ryansanta]

I'm guessing he's saying that because it follows the BFS system. Do them once or twice, just don't add on too much muscle mass like I did.

[LHSpolevault]

i plan on doin em twice a week @ 4 sets of 4 reps. that should add more power and strength in general and not much size, correct?

thanks ya'll for the replies

[jumpbackin]

It depends on your form. If you're new to it and learning, you can do them everyday. Use light weight or just the bar. As you get better start adding more weight on two or three days. When you have the form down well (minimum of two weeks practice), one or two days out of the week is good. The other training you are doing such as sprints, plyos, vault practice and other weight exercises is important to consider.

I think if a vaulter has a pretty well rounded and intense training regime, fitting more than one day of heavy deads is probably pretty tough. In the hierarchy of lifts, I think a vaulter should prioritize Overhead Squats and Snatches over Deadlifts, Cleans, Front Squats and Back Squats. I love all the lifts though.

[ashcraftpv]

When I'm on a MWF schedule, I do Cleans on Monday, then C&J on Fridays. I wouldn't do them more than once a week, but that's just me.

[jumpbackin]

Duh. For some reason I thought this topic was about deadlifts. Oh well, my response would be the same for C&J's although I'd be more inclined to do C&J's more than once a week than I would deadlifts.

[MightyMouse]

Low weight High Rep, and do um fast, but under control, just like your vaulting

[VaultMarq26]

why would you do cleans with low weight....they are a lift that is for power and explosion......reps over 5 or 6 would be a bit much I believe.

[LHSpolevault]

why would you do cleans with low weight....they are a lift that is for power and explosion......reps over 5 or 6 would be a bit much I believe.

i figured that too. so i'm doin 3 sets of 4 reps.

would it be better if i did: Cleans on Monday, Clean&Jerk on Wednesday, and then Snatches on Friday? same sets and reps (3x4)

[VaultMarq26]

the set and reps are good....you could even do 4 or 5 sets depending on how you are feeling.......as far as the amount per week.....I would think 2 times would do it.....throwers my do it 3 times, but if you want to get a good jump day in somewhere, you will have to have a lower intensity lift day