Quote from link: http://www.t-nation.com/readTopic.do?id=1306675
Here’s a quote from the article: Chow (1999) examined patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces at different speeds of leg extensions execution. Tibiofemoral shear forces showed that the ACL was loaded throughout the ROM — not exactly what you want (passive restraints doing the work for active restraints).
In layman’s terms, your ACL isn’t intended to be the primary force generator, and in situations it is the primary mover, with the quad not doing most of the work.
I’m in between on the clean and jerk.
Personally I don’t do it, because I only push press far less than I can clean, so basically, I can’t improve both while doing one movement.
This is why I do cleans, and push press separately, still the same movements.
I like power cleans a lot, they’re great for explosive power.
As far as hang cleans, I’ve heard mixed opinions, maybe someone else can comment on that.
Make sure that achilles is healed up, once you injure a ligament/tendon, it’s much easier to re-injure it for some time, as it takes a very long time to completely heal, although it is perfectly usable long before that.
Glute ham raises are generally bodyweight, for a while most people can do them completely, so you can aid yourself with a little push up off of the ground. Also, you’ll want to put a pad under your knees, and you’ll need someone or something to hold your feet.
Different versions of exercise is a good method. The key is not to get into doing th same thing for weeks at a time. Consequently you’ll find yourself using the same amount of weight for weeks at a time, which is not good.
For instance, once in a while I’ll super set push press and pull-ups. That is one shockingly hard thing to do.
Supersets, reps/set changes, exercise changes, all great ways to mix up a workout.
All this talk about mixing stuff up I should note: Always go into a workout with a plan, although you can tweak it as you go, your best results will be if you’ve layed out your workout before hand.
-Edited some obvious grammar/spelling mistakes