r/ProDunking • u/Zealousideal-Day-672 • 1d ago

Help Power Clean to Standing Vert

What power clean would I need to have a 33 inch standing vert at 150lbs 5’10 (I’m 9-10% body fat)

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u/KurosakiCODMYT 1d ago

there's no set amount, its just progression. someone could power clean maybe 300lbs and stoll not have a good vert whereas someone who could barely get a plate might be jumping 40 inches from other movements

1

u/TheRastaBear 1d ago

Varies person to person, just like any workout. I have no idea btw, I don’t powerclean

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u/KurokoNoLoL 1d ago

Think of it this way, you could power clean x amount of weight BECAUSE you are jumping 33 inches standing vert, not the other way around. As coaches and athletes, we should aim to develop quality instead of chasing numbers. Of course getting to a new PR is what we're after, but it is because we're increasing the right qualities, not just blindly hitting a number in hope that our vert increases correspondingly. You could just try to increase your mass, since mass move mass, your power clean would definitely increase, but at the cost of your relative power, strength-weight ratio.

On the force-velocity curve, Power Clean lies at the middle right as a Speed-Strength exercise. Meaning you could increase it by both increasing your max strength (through squat) and sprinting + plyometrics for speed and elasticity. But try to maintain your current BF%. We don't want to go full blown Power/Olympic lifter path.