Bill Starr 5x5 workout

[wtfbbq]

slight aside... what do powercleans do for your body? my gym does not allow them, so I've been doing the "practical programming" starting strength. any extra exercises I should add in to compensate?

 

[katank]

Develops explosive power, agility, balance. Has good carryover to sports. In fact, many football programs use the power clean as a test of general athleticism.

I'm guessing your gym doesn't have bumpers and don't want you dropping them? You can try dumbbell cleans. Maybe some DB/KB swings to build some explosive hip extension. Overall, best bet would be to do cleans. I'm guess lots of overhead lifts are also banned in your gym. If so, have you considered other gyms?

 

[gramboh]

Originally posted by: wtfbbq
slight aside... what do powercleans do for your body? my gym does not allow them, so I've been doing the "practical programming" starting strength. any extra exercises I should add in to compensate?

Basically power development, the ability to rapidly apply force over a short period of time (power). The clean involves a vicious triple extension (hip extension being the key) which mimics a vertical jump, the difference being you can use large loads in excess of bodyweight to increase adaptation. Many argue this translates into more poweful/explosive athletes on the field (although there is debate amongst S&C coaches).

If they specifically disallow olympic lifts, you could do things like box jumps (max height, low reps), DB/KB swings, snatches. If overhead lifts are allowed, jerks work on explosive extension as well. You can do dynamic effort squats/deadlifts (see Westside method), where you use a lower load but lift as explosively as possible.