Click here to Ask Joe about training.
If you send a question, it may appear on the website. Please do not submit a question if you do not
want it published. Only your first name will be used for privacy reasons.

Hang Cleans vs. Weighted Jumps

Thursday, 25 March 2010 20:40


Q: Hey Joe D I really enjoyed your recent blog post about developing knockout power! The weighted jumping exercises definitely make sense..i'm looking forward to incorporating some of your suggestions into my workouts!! My question is where do hang cleans and power cleans fit into the mix? I'm assuming your rationale behind the weighted jumps is the explosive hip extension(triple extension) involved, correct?? Well aren't cleans the ultimate hip extension power movement? I know you train tons of football players so surely you incorporate them somewhere in your training programs? Any input would be golden coach..THANKS!

Brandon - Baltimore, Maryland


A: Brandon,

I've discussed my stance regarding hang cleans and power cleans many times before on this website. Simply put, I don't feel they are necessary for any class of athlete (with the exception of Olympic weightlifters).

I don't want to bore my readers by re-writing what's already been written, so I suggest you check out the following links:

Olympic lifting debate (again)!

Can you get "explosive" without doing power cleans?

10 Training Myths Exposed! (See "Myth #4)

If you search my website, you'll will find even more posts regarding this topic.


Since many years have past since some of these posts were written, I've decided to provide my readers with a new perspective on this age-old topic. Instead of simply listing the "why's" of why I don't have my athletes perform cleans; I thought that providing some videos would paint a clearer picture.

Let's remember that every coach that advocates hang cleans or power cleans does so because of the "triple extension" involved with these movements. The problem is, you will be hard-pressed to ever find an athlete (besides an Olympic weightlifter) getting a "triple extension" benefit! I did my best to find a good video representation of someone who performs cleans like the majority of athletes out there. (I wanted to find a non Olympic-weightlifting athlete performing the lift. I did not go out of my way to find a really "bad" video, either.) The below video shows what most high school and college athletes look like when they perform cleans. (NOTE: I don't know the person in this video; and I'm not trying to offend him in any way. The sole purpose of this video is to help people 'see' my point.)

One of the reasons I feel coaches believe that cleans are making their athletes "explosive" is because they focus their attention on the barbell, instead of focussing on the athlete during the lift! The barbell bounces around and the weights make loud noises, so everyone thinks something "explosive" is happening! Unfortunately, the only things usually "exploding" are the athlete's lumbar spine, patella tendons and the tendons and ligaments that support their wrists!

I suggest watching the below video three times. The first time focus solely on the athlete's hips. The second time focus on the athlete's knees. And the third time focus on the athlete's ankles. Do NOT watch the barbell!

If you're like me, you probably didn't see any "explosive" hip, knee or ankle extension! Unfortunately, the technique utilized in the above video represents about 98% of what I've seen in my 13+ years in this profession.

The final "clincher" for me this past year was when THREE separate Division 1 college football players entered my program with surgically-repaired wrists due to the "catch" phase of this exercise! All three of these athletes were forced to do hang cleans during their college careers and now their training will be negatively effected forever. FYI, two of the three athletes are now in the NFL and have to deal with an injury that was 100% preventable if their coaches would have provided them with safer, more logical, exercise choices! Speaking of which...

Check out three examples of some of our favorite weighted jump variations. Again, I suggest watching each video 3x. Check out the hips, knees and ankles of each athlete while viewing the videos. Notice the increased range of motion and much more "explosive" extension (compared to the hang clean) at each of the three joints discussed.

This first video shows a bunch of highlights from a workout performed by UFC fighter, Dan Hardy, training at our gym last week. But I've posted it specifically for everyone to check out the first exercise shown - Trap Bar Jumps.

Single leg squat jumps

Seated box jump w/ weight vest

The beauty of these three exercises, as well as all of the weighted jump variations we have our athletes perform, is that you can't perform them without 'triple extension'! All of these exercises are basically fool-proof! I'm also proud to say that I've never seen an athlete get injured while performing any of our favorite jump variations. I've sure as hell never seen torn wrist ligaments or a ruptured disk; two injuries that are all too common during the "catch" phase of hang cleans and power cleans. I'll take an occasional scraped shin every now and then while box jumping any day of the week!


To conclude; I am in no way "bashing" hang cleans or any of the Olympic lifts. As I've stated time and time again, there are no "bad" exercises, just bad technique! I'm sure many athletes enjoy performing hang cleans and have benefitted from them. If you like doing them, go right ahead; it sure as hell doesn't matter to me! But, in my profession, I have to look at the risk:reward ratio of every exercise I prescribe. My job depends on it. There's just too much money at stake for many of my athletes to risk their health in an environment that's supposed to help prevent injury! Their sports are dangerous enough; I sure as hell don't need them getting injured in my weightroom!

And I can tell you - without question - weighted jump variations will make you just as "explosive", if not more, than any Olympic lift variation...without the risk! To me, it's a no-brainer!

-Joe D.

What did you think of this blog post? Gimme your feedback below by leaving a comment.










How to Develop KNOCKOUT POWER!!!

Saturday, 06 March 2010 23:08


Q: Hey this email is for Coach DeFranco. can someone please forward it to him? I know your busy coach but I was wondering if you can comment on the internet rumors that your training Dan Hardy for his title fight against Georges St. Pierre?? ive seen this mentioned on a couple different forums but there hasn't been any word from your camp so im thinking its just a rumor?? if im completely off on this i appologize for wasting your time.

now onto my question. in your experience what is the best way a boxer or mma athlete can improve their punching power in the weightroom? Im aware of the importance of technical training with a striking coach but i'd love to hear your thoughts on what exercises/techniques you feel would best compliment the technical training to create an absolute beast with KNOCKOUT POWER!

Mike, Seattle WA

PS - your CAN'T rant was the kick in the ass i needed to get me back in the gym and back to competing!! You touch more people than you will ever realize..keep changing the game coach!!

A: Mike,

I'm extremely excited to announce that the "rumors" regarding Dan Hardy coming to New Jersey to train with us are true!!! Here's an excerpt from Men's Fitness UK magazine explaining how all of this came about:

Men's Fitness Fight News 21/01/10


Dan Hardy (on the right here) is training at legendary US trainer Joe DeFranco's take-no-prisoners gym in New Jersey to get ready to face GSP for the UFC welterweight title


Finally, we’re pleased to report that two Men's Fitness UK regulars are teaming up: British welterweight favourite Dan Hardy will be doing the final preparations for his title fight against Georges St-Pierre at Joe DeFranco’s gym in New Jersey, which Men's Fitness UK visited in 2009. ‘When we sat down to plan Dan's title camp, we decided that in order to acclimatise and get used to being back in the US, we wanted to train for three weeks in New Jersey before the fight,’ says Hardy’s regular strength and conditioning coach, Ollie Richardson. ‘Because of my commitments with England and Leicester [rugby union teams] I couldn't afford the time away, so we immediately thought of Joe DeFranco, his team and his gym. Dan and I felt that the environment and intensity that DeFranco's is renowned for was exactly what we wanted in the run up to the title shot. The last few weeks of the camp are critical for Dan's preparation and we are supremely confident that we've made the right choice.’

‘I'm a big fan of Dan Hardy,’ DeFranco told Men's Fitness UK this week. ‘I like how he fights – he's a tough, confident bastard!’

[End Men's Fitness excerpt]

I'm obviously not going to write about any of the specifics of Dan's strength & conditioning workouts. (For all the strength coaches and trainers that are reading this; check out Ollie Richardson's website - Ollie is a super-intelligent rugby and fight coach in the UK with similar philosophies to ours. He is the man responsible for getting us involved with Dan's training camp for this fight.) My team and I are honored that Dan and Ollie put their trust in us to help carry out the final three weeks of Dan's preparation for this title fight. We are going to do everything in our power to make Dan's transition from the UK to the US seamless.

One thing's for sure; EVERYONE involved in this training camp is bringin' their "A" Game!


Now onto your question regarding knockout power:

While reading your question, I remembered answering a similar question regarding punching power not too long ago. So I went back into my 'ASK JOE ARCHIVES' and it turns out, I answered that question 7 years ago!! Man, time flies when you're having fun Laughing

I highly recommend that you click on the above hyperlink and check out my answer. I must say that most of my answer has "stood the test of time". With that being said, there is something I've put even more "stock" into since 2003 when I answered that question:

Experience has now proven to me that the #1 way to develop ANY kind of power is through weighted jumping exercises! I don't care if you're talking about punching, kicking, throwing, hitting, sprinting, etc. In my opinion, weighted jumps are - without question - THE foundation for any athlete looking to develop POWER! I will also include the coupling of a strength movement with an un-resisted jump in my category of "weighted jumps". (Example: Performing a low-rep set of deadlifts or squats, resting 10-20sec., then performing squat jumps or hurdle jumps, etc.)

As the years have gone on, we've been using more and more jump variations in our program, and the results continue to speak for itself! There just isn't any strength exercise that can compare to the ability to jump with an external load. The key obviously lies in the fact that when you jump, you don't have to decelerate at all (as opposed to lifting weights). "Releasing" objects - whether it's your bodyweight off the ground or throwing an object - is the most efficient way to develop power.

"The Asshole" performs a 45" box jump while wearing a 60-POUND weight vest!

I suggest cycling different types of jumps with all different types of resistance. Box jumps, squat jumps, broad jumps, hurdle jumps, kneeling jumps, single leg squat jumps and jumps from a seated position are just a few of our favorites at DeFranco's! Vary your resistance by holding DB's, wearing a weighted vest, ankle weights, using band resistance, etc.

Brian Cushing jumps onto a 50" box from a seated position...while wearing a 20-POUND vest!

As I've stated time and time again, a HUGE benefit of jumping is that there is almost no learning curve! In other words, you don't need to spend months, or even days, "learning" how to jump. The benefits of weighted jumps literally start to take place during your very first session!


And if you really want to develop "heavy hands" to KNOCK SOMEONE OUT, make sure you incorporate my favorite "special" exercises along with your weighted jumps! My three favorite "special" exercises for developing knockout power are:

#3 - Medicine ball throws

#2 - Sledgehammer Tire Chopping



NOTE: This blog post is intended for information purposes only. Please don't use the information provided to "Snooki" any innocent bystanders.



Thank you.

-Joe D.





The "Can't" Rant!!!

Wednesday, 17 February 2010 22:47

Three weeks ago, I had the good fortune of spending the weekend in Miami at the NFL Pro Bowl with three of my clients (and now close friends) - Miles Austin, Brian Cushing and David Diehl. I also got to rub elbows and talk training with many other coaches and players from the NFL's elite group. It was an experience of a lifetime! It was also an experience that would not have been possible if i listened to any of the people who told me what I "can't" do throughout my life! Read on and I'll explain...

Hangin' with Minnesota Vikings running back, Adrian Peterson, at the Pro Bowl

Anyone who knows me, knows how much I hate airplanes and how much I hate to fly. But, I must say, the three-hour flight to Miami gave me a much-needed break. It's not often I get three hours free from training sessions, meetings, questions, favors, phone calls, emails and text messages! I basically had no choice but to sit back and relax. It was also the first time since I started my business that I really had a chance to reflect on all that has happened in my life since I took the entrepreneurial plunge!

Do I look like a guy that's comfortable flying??

I have to admit, I started to feel somewhat emotional as I sat on the plane and reflected on the "humble beginnings" of my business. After all, it wasn't long ago that I "rolled the dice" and started training athletes out of a storage closet with no money in the bank and no "Plan B"! In a blur, seven years have already passed, and I was now on my way to go watch three of my clients play in the damn Pro Bowl!

Two of the three Pro-Bowlers (David Diehl & Brian Cushing) were around during my initial "storage closet" years. (For those of you who aren't familiar with my "storage closet" references; when I first started my own business, I didn't have enough money to buy or rent a warehouse, so I rented an old storage closet that was downstairs from a health club. I basically cleaned it out, painted it and equipped it with the 'bare essentials'. So the "storage closet" I often refer to was my first "facility".)

A young Dave Diehl board-presses during his rookie year in the infamous "storage closet"!

It seems like yesterday that David Diehl walked into the storage closet as a rookie, sat down at the desk that was placed next to my belt squat machine (I called this my "office" Laughing ) with a pen & paper, and he officially "hired" me as his personal trainer. It was at this first meeting that we mapped out his training sessions and reviewed his goals - both short-term & long-term. Three of which were: Start every game. Play in a Superbowl. Make the Pro Bowl. He can now put a 'check' next to each one of those initial goals! True Story.

Mission accomplished!

It was during this time that a stud high school athlete was also training with us and making incredible gains on a "modified" version of the Westside Barbell method that I was experimenting with. I was logging all of his workouts and taking notes every single day for an article I was writing entitled, "Westside for Skinny Bastards". I had a feeling that this kid was going to be really good so I wanted to document everything. The kid's name was Brian Cushing and he did turn out to be really good!

A 17-year-old Brian Cushing dominating the competition

As I was reflecting on these - as well as many other stories - I had a flashback of the "advice" a former employer gave me after I told him I was going to start my own training business. Here's what he told me:

"I know you're passionate about training, but being a great technician doesn't mean you can own and operate your own business. In fact, most technicians can't survive as successful business owners! Plus, it's a known fact that you can't make any money with a hardcore gym anyway. Garage & warehouse gyms are a thing of the past. They're just not profitable! It's the SAQ (speed, agility, quickness) facilities that are profitable now. They are the future of this industry! Think about it; every high school has a weightroom - so why would parents pay for their kids to goto another gym when they can just lift at school?
'Speed & quickness' is also a much more marketable term. Trust me, I've done the research. 'SAQ' training also allows you to train more kids per session so the profit margins are much greater! You can't create the same kind of buzz by just having kids lift in an old, broken down gym. There's no value in that. But, I guess you're going to have to learn for yourself. Just know that almost every trainer that left me to go on their own ended up asking me for their job back within a year. I guess you need to experience this for yourself. But, the door will be open for you when you come back."

Reflecting on that conversation really made me think about how different my life would be if I actually listened to him...

Where would I be right now?

What the hell would I be doing?

Who would I be?

I can't even imagine my life without my gym. The athletes, parents, coaches and cast of characters that walk through my doors each day have become my extended family.

Celebrating the fruits of their son's labor!
I had a chance to reunite with Miles Austin's parents at the Pro Bowl...
What a great feeling it was to see how happy & proud they were!

I now speak to individuals all over the world and also have products explaining the "business" of owning and operating your own warehouse or garage gym. People want to know the "secret" behind my gym's success...they wanna know how we increased our revenue by 43% during a friggin' recession...they wanna know what was my "back-up" plan...and they wanna know what was my initial 5-year plan, etc., etc.

The secret is... THERE IS NO SECRET! Truth be told, I had NO back-up plan and NO 5-year plan! And when I first opened the doors of my "gym", I sure as hell wasn't worrying about "profit margins" and "marketable catch phrases" like my old boss was telling me about. And maybe there wasn't any "value" in the old storage closet I converted into my gym. But the financial "value" my old boss was referring to - and the "value" I was trying to create - were two completely different things! You can't put a dollar value on passion, determination and work ethic. And maybe that's why I never had "Plan B" and "what if" never crossed my mind. I was so damn determined to have the most badass gym on the planet - and I loved training athletes so much - failure truly never crossed my mind!! I had this insane "tunnel vision" - my mind literally NEVER strayed from my ultimate goal. Some people call this "bad business" or a "lack of planning"; I call it finding your passion in life, doing what you love for a living, and refusing to settle for anything less! When you find your passion and you combine it with consistent hard work, things have a tendency to "fall into place" and good things start to happen. Trust me on this one!

Can't reveal any specifics regarding this pic...
But 13+ years of consistent grinding may be about to pay off...


All this reflecting really made me think about how many athletes out there have been told they "CAN'T" do something:

You can't because you're too short...

You can't because you're too slow...

You can't because you're not good enough...

You can't because you don't have enough money...

You can't because you don't have enough time...

Are you going to listen to "them", or are you going to prove "them" wrong?!

Are you going to let someone else dictate your life?! YOU BETTER NOT!!!

I fuc*ing THRIVE on people telling me I can't do something... and you should too!!

The "broken down" gym that apparently can't compete with the bigger SAQ facilities...

Another shot of the gym that wouldn't be "marketable" enough to attract athletes...

Tell me I can't do something! I dare ya...

-Joe D.


*Please leave your comments below and let me know your thoughts on this rant!



Indestructible Hamstrings!

Thursday, 21 January 2010 21:10

Q: Joe,
I'm a high school and future college football player. Over the past two years I've pulled both of my hamstrings a couple of times. They're all healed except one of them kind of lingers. I've done PT and other kinds of stretches and exercises that I have found but it doesn't seem to go away for some reason. The hammy that I'm having trouble with was injured about two months ago and I don't want to have this going into college... I was hoping that you might have some additional tips or video recommendations that might help me. Any help would be greatly appreciated.

-Cody McGuffie

A: Cody,

If you want to build indestructible hamstrings, there's only one thing you gotta do!! Check out the video below and all your problems will be solved...

Hopefully you sense my sarcasm!!!

Unfortunately, the fact of the matter is most high school kids' idea of hamstring training is to perform a couple sets of hamstring curls at the end of their workout. This is why hamstring pulls are such an epidemic; athletes do not properly prepare their hammy's for the demands of the athletic field! The bottom line is - if you're a serious athlete that's after health & performance - don't model your training after the above video -- and NEVER take training advice from a man whose neck and upper arms are the same size as his wrists!

OK, enough is on the way. Here is my Fantastic Five list of extremely simple - yet valuable - tips for developing indestructible hamstrings! I have utilized these five tips for over a decade with my athletes with incredible success.

The suggestions listed below are guaranteed to make you feel like you've got a brand new pair of hamstrings! Incorporate them into your training ASAP!!!


Favor hip extension exercises over knee flexion exercises


I never figured out why knee flexion exercises are more popular - especially with athletes - when training the hamstrings?? After all, at what point is knee flexion a prime movement in any sporting activity??? Think about it; sprinting, jumping, throwing, tackling, etc., all involve extension at the hip! Bending your knee so your heel touches your ass isn't required for too many sports. Hopefully you get my point. The bottom line is that your hamstring training should revolve around hip extension movments. Period.

Staples in our program include box squats, deadlifts, reverse hyperextensions, hyperextensions, pull-throughs, band good-mornings, dumbell & kettlebell swings, supine hip thrusts, single leg dumbell deadlifts, etc. I can go on and on, but my point is to show everyone that that are tons of hamstring exercises besides leg curls!



Perform 'Upright' Sled Walks regularly...whether you're "injured" or not...


The 'Upright' sled walk is a hip extension "all-star" because it strengthens your hamstrings without making you that sore or tight. The reason they don't make your hamstrings that sore is because there is no eccentric component to the exercise. Simply put, this exercise will strengthen your hamstrings without “tearing them apart”; this makes this exercise a great choice during the competitive season.

And if you do ever injure your hamstring, this should be the first exercise you do to strengthen it once you start the rehab process! I have had athlete's come to me with pulled hamstrings and this is the first exercise I usually prescribe. It has gotten many athletes back on the field way before their doctors thought it would be possible! Do them year-round and you probably won't have to use them as a "rehab" exercise.


Focus on lengthening the "surrounding" muscles!

Athletes need to pay more attention to hip flexor flexibility!

Everyone stretches their hamstrings, yet the hamstrings are the most commonly pulled muscle group!? So, logic would tell us that this isn't the way to go. In my humble opinion, athletes should focus more on lengthening their hip flexors and glutes, instead of spending so much time directly stretching their hamstrings. Once you start focusing on these very important "surrounding muscles", you will have much less hamstring tightness and pulls (as well as low back pain). Trust me on this one!

Tight hip flexors create constant tension and "pull" on your hamstrings due to the anterior pelvic tilt that's created when this muscle group is tight. Whenever I see an athlete walking around with their ass out and a huge arch in their lower back (anterior pelvic tilt / hyperlordosis), I see an athlete that's prone to a hamstring pull! These athletes need to make hip flexor and glute/hip rotator stretching (and soft tissue work) a priority in their training ASAP!

Hamstring pull waitin' to happen...

While I'm on the topic of "surrounding muscles"; if an athlete does pull his/her hamstring, the worst thing to do is stretch the hamstring!! (Why the hell do so many people do this?? Think about it; "pulling" a muscle means you over-stretched why on earth would you re-stretch it once the fibers start to heal?) Anyway, for the first couple days (or weeks), it's a better idea to stretch the hip flexors and surrounding muscles. Stretching the surrounding muscles will help alleviate the tension and constant "pull" that is placed on your hamstrings due to an anterior pelvic tilt.


In the off-season, perform natural (eccentric) glute-ham raises

The ability to perform this exercise will virtually bullet-proof your hamstrings!! Don't get me wrong, these are not easy and they take a lot of work; but, once you develop the strength to perform this exercise, you can sleep easy knowing that your hamstrings probably won't "let you down" on the athletic field!

If you can't perform the exercise like 'The Asshole' in the video above, just lower yourself as slowly as possible, then push yourself back up. (This is actually the more common way this exercise is performed...there aren't many athletes that can perform the concentric portion of this exercise like it's demonstrated in the above video.) I feel the eccentric portion of this exercise is actually the more "important" portion anyway; this is because it strengthens the hell out of your hamstrings while they're lengthening. This is great for preventing hamstring pulls that occur during the foot strike when an athlete is sprinting. This exercise is also an all-star in its ability to improve your sprinting speed!

The "natural" glute-ham raise, as well as glute-ham raises performed with a special glute-ham bench, are the only 2 knee flexion exercises I have my athletes perform.

Don't perform knee flexion exercises during the competitive season

You're hamstrings take enough of a beating on the field...
don't beat them up in the weightroom during the season as well!

I've never liked the idea of perform leg curls, glute-ham raises, or any knee flexion exercise for that matter, during the competitive season. I know many strength coaches will disagree with me on this; but the fact of the matter is I've had tremendous success for over a decade following this rule. Besides my personal experiences, I've also had the good fortune of meeting and speaking with thousands of high-level athletes that don't train at my facility. Whenever I meet athletes that have pulled their hamstrings, I always inquire about their training. Granted, I realize there are many other factors (warm-up, hydration, nutrition, etc.) involved, but the one trend I've noticed the most is that athletes that perform a lot of leg curls seem to pull their hammy's the most. My conversation with these athletes usually goes like this:

Me: "Before you pulled your hamstring, were you incorporating leg curls into your program?"

Athlete with pulled hammy: "Yeah! That's the thing, hamstrings are strong as hell. I make sure to do leg curls every time I train lower body! I can do the whole stack on the leg curl machine yo...that's why I can't believe this happened and shit!"

Timing is everything when it comes to knee flexion exercises. In my opinion - if you're going to do them - save them for the off-season. I just feel like they have a tendency to "tighten" your hamstrings and increase your chances for a pull when coupled with the demands of your sport.



One final award for Cush to conquer!!!


Brian called me today from L.A. and personally asked me to post a "thank you" to our website readers for your support of him throughout the season. You guys obviously supported him with regards to the Defensive Rookie of the Year & Pro Bowl voting...both Brian and I appreciate your time and support!

Well, it turns out that Cush has one more award to conquer in order to score the "hat trick" for this storybook rookie year. He's going to the Pro Bowl and he's earned the Defensive Rookie of the Year...but now he is nominated for the "overall" Rookie of the Year. He is currently one of five rookies nominated for the 2009 Pepsi Rookie of the Year!

So - one last time - I'm going to ask you guys to help one of the hardest-working, blue-collar athletes in the NFL, get what he deserves! It will literally take 5 seconds...just click on the picture below and then vote for Cush one last time!


Thanks again for the help!

-Joe D.





Page 29 of 42

Copyright 2014
Site by Yellow House Design