Increase Your Speed And Power With This Quick Adjustment

A picture of Kyle Dake lifting his opponent in his debut freestyle match in NYC.

This post builds off Maximizing Your Power Output (Without Power Cleans).

Be sure to read it to have a better idea of what I’m about to cover.

What I’d like to do today is introduce one more research study that will help you to tweak the exercises I recommend in that post.

Ultimately, the info I cover today will specifically help you maximize power and speed. The adjustment below would be best implemented when you are peaking.

Put this new info to use and you will be better prepared to do what Mr. Dake is doing in the picture.

Alright, so what did this study look at and what were the findings?

The researchers measured ground reaction force (GRF) and Rate of Force Development (RFD) during cleans performed in the following 3 positions:

1. From the floor.

A picture of Dickie White preparing to perform a Clean. He’s in a “deadlift” position with the bar on the floor. There are 25-pound bumper plates on the bar.

2. From the “Hang” position.

 A picture of Dickie White preparing to perform a Clean. He’s in the “Hang” position with the bar against his legs near his knees. There are 25-pound bumper plates on the bar.

3. From the “Midthigh” position.

 A picture of Dickie White preparing to perform a Clean. He’s in the “Midthigh” position with the bar about halfway up his quads. There are 25-pound bumper plates on the bar.

All of the cleans were performed at 60% of the subject’s 1RM Power Clean.

Here are the most relevant quotes:

“From the results of the present study, the most advantageous variations of the clean, when training to maximize GRF and RFD, appear to be the midthigh power clean and midthigh clean pull. These 2 variations, especially the midthigh clean pull, also offer the practical benefit that both are easier for less experienced athletes to learn and require less technical excellence.”

Below are the 2 lifts that are most beneficial for maximizing RFD.

“It is also suggested that when optimal GRF, RFD, and power output are the main goal, midthigh variations of the power clean should be used.”

“In contrast, the clean from the floor may be better suited to the general preparation phase of a periodized training plan.”

This suggests that starting from the floor (Power Clean) is better during off-season training. Or other “less specific” times of the training cycle.

Study Referenced

Comfort, P., M. Allen, P. Graham-Smith. Comparisons of peak ground reaction force and rate of force development during variations of the power clean. Journal of Strength and Conditioning Research. 25(5), 1235-1239. 2011.

So what does this mean and how can you use it?

During certain times of the year when you’re looking to peak. Therefore a lifting program for wrestlers needs to be as specific as possible.

Well thought out and focused training helps you maximize certain qualities that you need in order to be at your best.

In this case it’s speed and power. More specifically, you want your hips firing in a way that maximizes your rate of force development AND closely mimics how you’re going to use them in a match.

Based on this research, one way you can make your lifting more precise and geared to wrestling is to simply adjust how you’re implementing your power exercises (Cleans, Deadlifts with jumps, etc.) by performing them from the midthigh position.

Here’s how to do it if you’re using a Trap Bar to perform Jump Deadlifts:

The same set and rep schemes apply as I covered in Maximizing Your Power Output (Without Power Cleans). The only adjustment you’re making is the position of the bar. This slight adjustment will help maximize your rate of force development.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


2 Comments. Leave new

  • Possibly a dumb question but…can you perform a jump deadlift with a straight bar? Would that be safe, or maybe using dumbbells is a safer alternative?

    • Yeah definitely, it’d basically mimic a midthigh jump shrug. All you’d do is combine the straight bar jump deadlift I detailed in this post only perform it like I did with the Trap Bar in the video above.


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