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Old 07-15-2009, 11:19 PM   #1
Herm Blancaflor
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Logic behind the HPC 1-1-1-1-1-1-1 WOD

I posted this on the main site comments, but did not generate the discussion I would have liked.

"I don't like this WOD at all. I wonder what the rationale to doing this vs. full power cleans is. Someone with more Olympic lifting knowledge please enlighten me!"

Comment #5 - Posted by: Herm at July 15, 2009 6:56 PM

"To further elaborate, I would do this WOD within an Olympic lift training session with full cleans, jerks from the rack, back squats, etc if I were programming this for one of my lifters. Doing HPC alone in a WOD doesn't make sense to me.

Is this WOD purely for the training of the full extension on the top of the pull,or is it for the positive hormonal effect of a multiple 1 rep max effort?

Discuss. I want to learn."

Comment #9 - Posted by: Herm at July 15, 2009 7:05 PM
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I got a couple responses, and then commented back:
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"...people often do [power cleans] incorrectly by trying to be explosive right from the ground, when it's actually an acceleration throughout the movement, not a still to full speed situation..." -Comment #14 - Posted by: B2

Very true. I suppose the programming is meant for an Olympic weightlifting non-specialist (read: novice) to work specifically on the necessary full extension of the hips by using heavy HPCs every once in a while. This will teach the hip extension portion of the movement efficiently and reliably without too much WOD instruction. One who needs to learn more could rely on the videos on CF Journal and the on the Exercise demos section.

"...From the hang and catching it in the power position requires a more explosive opening of the hip vs. taking it from the floor and catching it in a squat..." -Comment #17 - Posted by: tjo

You are correct tjo, but this is not what I'm asking. What is the reasoning behind programming HPC versus full cleans or power cleans? How much of a hang are you using? From the high hang almost at full extension, or from below the knees? Is the goal to train opening the hip fast or for the physiological effect of your neuromuscular/endocrine systems? And why is this a 1-1-1-1-1-1-1 instead of a 5-5-5-5-5? There are many unanswered questions here. Let's explore this some. Think a little about this and then respond.

"...[the HP] forces you to ...open the hip and pull with the shoulders almost simultaneously in order to get the explosion needed to catch the bar without going into a squat... Basically it's just for practice..." -Comment #27 - Posted by: Andy Buckman

Andy, good input. I agree with your assessment on the HPCs being for technique and generation of speed in a technical lift. The speed and hip opening carryover to a full clean is tremendous, and that is why I use HPCs with my lifters. I never use it to do a 1-rep max for it, except for when it comes up in this forum. That is the reason why I ask if others here feel that it is for effects other than technique, such as metabolic and hormonal benefits of a 1 rep max of this movement.

Comment #45 - Posted by: Herm at July 15, 2009 10:04 PM
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Old 07-16-2009, 12:42 AM   #2
Veronica Carpenter
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Re: Logic behind the HPC 1-1-1-1-1-1-1 WOD

HPC's are for the general CF populous, easier to master and employ in a max effort wod. Not everyone here has a strong OL background. The HPC is still a good exercise for power and triple-extension and more "specific" to most athletic endeavors.
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Old 07-16-2009, 12:51 AM   #3
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Re: Logic behind the HPC 1-1-1-1-1-1-1 WOD

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HPC's are for the general CF populous, easier to master and employ in a max effort wod. Not everyone here has a strong OL background. The HPC is still a good exercise for power and triple-extension and more "specific" to most athletic endeavors.
Pretty much this.

Most people's Oly is shoddy... as are athletes such as football players who aren't taught properly, etc.. Thus, to get the maximum benefit in the least time with the least skill work HPC is the answer.
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Old 07-16-2009, 10:53 AM   #4
Herm Blancaflor
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Re: Logic behind the HPC 1-1-1-1-1-1-1 WOD

Veronica and Steven, thank you for the insight. This was my thinking as well. Although I'm new to the lifts (less than 2 years), I know a little bit about programming and figured it was the simple answer that has been expounded.

BTW, Veronica, I work at FIT and with Rob Earwicker. I've seen your lifts in person, and you are LEGIT!
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Old 07-16-2009, 02:35 PM   #5
Graeme Howland
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Re: Logic behind the HPC 1-1-1-1-1-1-1 WOD

I think the reason you don't see full oly programming on days like this (say with rack jerks, squatting, pulls) is due to recovery from all the other stuff happening in CF. It would be like doing the Pmenu lifting wods and then trying to do full mainsite after, you would burn out, so the oly days on mainsite are more focused and only one movement. Personally, I work through progressions on those days with light weights before the full movement since I suck at weightlifting.

Also because of the technicality as mentioned by Steven.
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Old 07-17-2009, 02:36 PM   #6
Veronica Carpenter
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Re: Logic behind the HPC 1-1-1-1-1-1-1 WOD

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Originally Posted by Herm Blancaflor View Post
Veronica and Steven, thank you for the insight. This was my thinking as well. Although I'm new to the lifts (less than 2 years), I know a little bit about programming and figured it was the simple answer that has been expounded.

BTW, Veronica, I work at FIT and with Rob Earwicker. I've seen your lifts in person, and you are LEGIT!
Thanks Herm. Next time be sure to say "hello", maybe at the Tommy Kono. I'lll probably be working instead of lifting since my shoulder's a bit jacked.
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Old 07-17-2009, 06:15 PM   #7
Oliver Gould
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Re: Logic behind the HPC 1-1-1-1-1-1-1 WOD

"Constantly varied" doesn't need a logical explanation.
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