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Old 05-26-2010, 08:19 PM   #1
Chris H Laing
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Default PC vs. DL for mma

As of right now, it seems like I'm only going to be able to work one pull from the ground a week in my current training schedule, and I'm looking for opinions on which, power clean or deadlift, is a more useful exercise for someone just beginning mma.
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Old 05-26-2010, 10:55 PM   #2
Blair Lowe
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I'd vote for the Power Clean.
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Old 05-26-2010, 11:28 PM   #3
Júlíus G. Magnússon
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Deadlift. No question.

Why? Off the top of my head:
a) It's easier to progress linearly with the deadlift.
b) The deadlift has carry over to so many things (including the power clean - while the opposite is not true to the same degree)
c) Grip
d) Power cleans by themselves won't make you as strong as deadlifts will

In my opinion, the only reason for choosing power cleans over deadlifts would be if you were squatting heavy a couple of times per week alongside your MMA and you were worried about recovery.
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Old 05-26-2010, 11:56 PM   #4
Mark Fenner
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You might consider starting light(er) and doing power cleans. Add some weight. Repeat. When those get tough, go to high pulls. When those get tough, go to low pulls ("power shrug starting from floor"). When those get tough, deadlift.

Or, just do some power cleans to warm up. Or, let various "slam pickups" be your explosive hip lifting and do the DLs in the gym.

To answer your "one or the other question" we need to know what you are good at (weaknesses?) and your mma style. Are you (or the person in question) a strength athlete already? If you are a true mma beginner, you might become a striker, ground 'n pound, submission, etc. For getting people to the ground (possibly by picking them up first), I like power cleans. For dominating people while on the ground, I like deadlifts.

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Mark
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Old 05-27-2010, 02:06 AM   #5
Harry Munro
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Why not just do powercleans as you ramp up the weight for your deadlift. As soon as the weight becomes too heavy to clean then start deadlifting it.
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Old 05-27-2010, 01:15 PM   #6
Júlíus G. Magnússon
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Quote:
Originally Posted by Harry Munro View Post
Why not just do powercleans as you ramp up the weight for your deadlift. As soon as the weight becomes too heavy to clean then start deadlifting it.
Yes. This. Definitely.
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Old 05-28-2010, 01:04 AM   #7
Blair Lowe
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I concur with the son of Magnus.
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Old 05-28-2010, 10:12 AM   #8
Chris H Laing
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What kind of rep scheme would you use? Maybe power clean singles until its heavy, then switch to deadlift singles working up to the working weight for that day?
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Old 05-29-2010, 06:03 PM   #9
James Bailey
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Quote:
Originally Posted by Chris H Laing View Post
What kind of rep scheme would you use? Maybe power clean singles until its heavy, then switch to deadlift singles working up to the working weight for that day?
I would propose PC for triples until you have to switch to high pulls then deadlift for singles up to the working weight which should be doing triples or fives most likely.
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Old 05-29-2010, 08:18 PM   #10
floyd nelson
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Quote:
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I would propose PC for triples until you have to switch to high pulls then deadlift for singles up to the working weight which should be doing triples or fives most likely.
Sounds like a good plan.
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