New

CTRAIN CLEAN COMPLEX

Chris Alexander

Coach

Chris Alexander

A 6-week performance program designed to increase your clean while building total-body strength, power, and athleticism. Each week combines dedicated clean development with strength work focused on the bench press and squat, along with explosive training to improve your 40-yard dash, vertical jump, and broad jump.

With 6 training sessions per week, this program is built for athletes looking to become stronger, faster, and more explosive while taking their clean to the next level.

$50

Get CTRAIN CLEAN COMPLEX

Increase Your Cleans

Build a stronger, more explosive clean through structured technique work, strength development, and progressive loading designed to help you move more weight with better efficiency.

Get Stronger & More Powerful

Improve your overall strength with focused bench press and squat training while developing the power needed to become a more complete athlete.

Become Faster & More Explosive

Train the qualities that translate directly to athletic performance with dedicated work for your 40-yard dash, vertical jump, and broad jump—helping you run faster, jump higher, and produce more force.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Dumbbells

Sample Week

Week 1 of 7-week program

Sunday

Week 1 Day 1

Monday

CCC DAY 2

Kneeling Double Broad Jumps

1 x 5

Resistance Sprints

3 x 1 @ 10

Flying 10's

4 x 1 @ 20

40 Yard Dash

Hang Clean

5 x 1

Tuesday

CCC DAY 3

Vertical Jump

6 x 1

YO-YO Clean

4 x 2

Front Squat

3 x 3 @ 8, 6, 6

Reverse Lunge

3 x 5

Single Leg RDL

3 x 5

Calf Raise

3 x 20

Wednesday

CCC DAY 4

Hang Power Clean

3 x 2

Barbell Bench Press

5, 5, 5, 10

Barbell Z Press

3 x 6

1-Arm DB Row

3 x 8

DB Lateral Raise

3 x 12

Tricep Extension

3 x 20

Thursday

CCC DAY 5

Hurdle Hops

5 x 1

Triple Jump

3 x 1

Flying 10's

4 x 1 @ 30

Resistance Sprints

3 x 1 @ 25

Friday

CCC DAY 6

Seated Hurdle Jumps

1 x 8

Clean Complex

4 x 1

Barbell Hip Thrust

3 x 5

Front Squat

3 x 4

Prone Machine Hamstring Curl

3 x 10

Copenhagen Raise

2 x 10

Saturday

CCC DAY 7

Block Cleans

4 x 3

Barbell Incline Bench Press

4 x 3

Chin-Up

3 x 5

Barbell Row

3 x 8

DB Bicep Curls

3 x 12

Cable Facepull

3 x 12

Coach

More from Chris Alexander

Chris Alexander

Coach Chris is a former Division III football player with a degree in Exercise Science and experience working in a collegiate weight room. He has worked with athletes at every level, from high school and college athletes to professionals in the MLB, NFL, and NHL. His training focuses on developing stronger, faster, and more explosive athletes through proven strength and performance principles.