"Second, I would move the weight as quickly as I could off the floor. Creating the initial movement and force is what will develop the ground strength you need. Ground strength? Force that is applied to the ground when you move your body... It will help determine how fast you run, how high you jump, general acceleration... Got it?"
Incorrect. Pulling rapidly from the floor, pulls the athlete forward, and creates a situation where the hips rise early. Never pull fast from the floor. Meaningful acceleration of the bar does not occur until the 2nd pull, above the knee.
"Fourth, and this is one that I have always done... Just pull the bar to chest height. Dont worry about racking/catching anything. If you want quickness, jump rope, do agility drills etc. If you want raw power lifting some shit as high as you can, just pull and yank the fucker as high as you can. Only worry about one direction of the lift... I think you will be able to get just as much out of the clean, but you will be able to use more weight and create more explosion/strength.."
Pulls alter the bar path, such that they are usually extremely different that the full lifts. Unless the athlete is very experienced.
Strengthcoach
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