Training
Articles
Power and the Olympic lifts
by Pierre Roy
The concept of power is misunderstood.
Considering that power is the combination of strength and speed and knowing that strength is the easiest element to improve it is taken for granted that to improve levels of power and consequently of performance, it was thought to be enough to raise the level of strength.
This observation is true to some extent ... the difficulty is that often increases in strength occurs at the expense of technique and the speed of the bar in various stages of movement so that if this process is applied incorrectly, it will weaken the nervous system, and thus potentially affect speed and coordination.
Increases in strength is achieved by performing movements at high intensity and low speed.
Increases in speed is achieved by performing movements of low to moderate intensity but at high velocity.
We can make the observation that the needs of the one and the other are opposed to their respective development. ?In the context of intensive training of true strength, in other words maximum load, there will be a loss of speed.
In contrast, intensive training with respect to speed will undermine gains in strength.
We can maintain that if a gain in strength has not been made, taking into account certain principles concerning the maintenance of speed of the bar or of the athlete executing the movement, there will necessarily be loss of power and thus performance even in the case if the maximum force was increased.
Sometimes in Olympic weightlifting, an athlete will lift the bar to an appropriate height for the attainment of the movement, but the result is unsuccessful due to a lack of movement velocity.
It can happen that if strength levels rise and that speed levels diminish it causes the opposite result of what is expected. In other words, power and thus performance falls instead of rising even in conditions that involve a significant gain in strength.
For that reason, it is necessary that the analysis and correction of the movement be based on the speed of the bar and only then consider gains in strength. In the case where speed is maintained, any gain of strength will result in a gain in power performance.
In the training of Olympic weightlifters, the two models of power development compete and conflict.
As we know the characteristics of the snatch are not the same as those relevant to the clean and jerk. The velocity of the bar as well as the strength necessary to perform each lift are not the same in both cases and are technically different.
It has been estimated that the ideal load for power displacement is approximately one third of the maximum strength.
We know for example that a shot putter who propels a 16 pound shot 22 meters develops more power than a weightlifter who snatches 150 kilograms.
In weightlifting, the load of the snatch is at about 80 to 82% of the clean and jerk and approximately 60% of maximum strength.
For example a ratio of 120kg or 122.5kg in the snatch for someone who lifts 150 kilograms in the clean and jerk is a correct ratio and deadlift would be around 170 to 190 kilograms.
From a practical point of view we can estimate that if an athlete has the strength to lift 200 kilograms in the deadlift... assuming of course that this lift is a good indication of general strength (which is far from proven) it would be reasonable to expect a clean and jerk of between 150kg (75% of maximum force) and 170 kilograms (85% of maximum force) and a snatch ranging from 120kg (60% of maximum force) and 137.5kg (68.75% of the maximum force) from the point of view of low efficiency to high efficiency.
One can consider that the expression of the maximum power is located in an area between 30 and 40% of maximum strength. Consequently, it becomes clear that the snatch requires more power and inversely the clean and jerk requires more strength. In our example of the 200 kilograms deadlift, the maximum power would be best expressed in this case around 60-80 kilograms (more or less 55 to 60% of the snatch).
Considering that the best method of developing a quality is one that stimulates all the features of this quality, it will be necessary for the snatch development to execute auxillary drills at very high velocity within the training. (Throws, jumps for pure power) as well as power movements of a lesser speed but requiring more strength. (Loads of 110%)
Improving the power of an exercise at more or less 65% of maximum strength such as the snatch should ideally be achieved by working in the area between 30% (jumps, throws) and 50% -70% the maximum force (power snatch, snatch pulls, technical snatch). Power in the snatch tends to lean more towards speed rather than strength.
Improving power in the case of the clean and jerk should be done between 70 and 90% of the maximum strength ... 140-150 kg for jerks and up to 180kg for the clean pulls. In this particular case the power tends more toward the strength than speed. Too much work in the area of 180 kilograms will have a negative impact on speed.
The speed of the bar in the jerk being slower and of lower magnitude, it is normal to use movements developing power with a higher strength level but at a slower speed.
The gains in strength as a result of high intensity training will have an impact on the development of the snatch and the clean and jerk ... but indirectly and differently for each of these lifts. Attention to the maintenance of movement-specific speed should be kept during the development of strength.
There are methods to generate muscle tension that go far beyond what can be produced at will ... more than 100%.
All these methods contribute to the rise in power if they are used the right way and in the correct proportions reflecting a logical organization of training. (Quantity, timing, intensity and so correct.)
Sometimes an athlete can clean and jerk 150 kilograms, and snatch 135 kilograms (90%). It also happens that an athlete who clean and jerks 170 kilograms cannot snatch 120 kilograms (70%). In one case as in the other, there is an imbalance to correct, and one must identify what is the limiting factor and then correct it. Power in each of the two cases did not have the appropriate characteristics.
The first deduction is that the first athlete has a high level of technical skills and the appropriate speed (nervous system) despite a low level of strength (unless there is a significant gap at either the clean or the jerk).
In the second case we are dealing with an individual possessing great strength but a disproportionate technical and/or bar velocity.
What are the corrections to be made?
In the first instance, training will be centered in the field of strength, with heavy jerks and heavy squats, with an effort to increase muscle mass specifically for the appropriate exercises, while being careful to maintain technique previously gained.(Speed and technique).
Generally speaking, this kind of athlete is characterized by a high power level. This quality, however, has its negative side. They are often injury prone, precisely because of this high power level which is not always supported by muscle mass and strength sufficient for a case like this.
Since the technique is adequate and power is high, I suggest to delay as long as possible the begining of the competitive period, and stay longer in the preparatory period with a higher than usual focus on strength and hypertrophy in the competitive period. In such a case, this athlete would not require much time to transfer his newly acquired skills, and transfer them into performance successfully. Normally, a competitive period of three or four weeks before the competition will suffice.
In fact, in this case the problem is easily identifiable and the correction is to obviously increase strength. What is less clear is whether it is the lack of talent for the strength or lack of training, which is responsible for this disparity.
In the second case, there are several possibilities:
There may be technical inability
There may be a lack of flexibility
There may also be a lack of speed
It is also possible that the training method is not adequate (too much power and not enough speed)
We know that normally an athlete who achieves a clean and jerk of 170 kilograms should at least snatch 135-140 kg and also in this case achieve a power snatch of at least 120-125 kg (120 kg is a clear indication of the level of power required to achieve at least 135 kg full snatch).
I suggest in this instance intense work on technique and power with the power snatch and snatch pulls somewhere in the 90 and 100% of the snatch, and the clean. This is to improve the speed of the weight/bar.
One could also add lots of power exercises such as jumps and throws (med balls, shots etc) at the beginning of the session. Observations and corrections to the technique and flexibility should be also considered. Put a hold on the strength training since such an emphasis on the latter would only grow the disparity.
General overview of training to improve power
Example:
Period of 25 weeks
Managing the development of power by pulls
The Snatch pull
Percentages are calculated from the full snatch
P A 1:
Preparatory accumulation one
Gradual progression to training 80% x6
The volume and intensity are gradually regaining their standard
Return to fitness
P I 1:
Preparatory intensification 1
After three weeks of the accumulation phase, the training increases in intensity
The volume gradually increases
Increase in general training volume
PA 2 :
Preparatory accumulation two
The intensity increases (100% x6)
The volume reaches the maximum level it can reach during this period.
Hypertrophy and conditioning become predominant.
P I 2:
Preparatory intensification number two ...
The intensity grows 110% X4 and the volume is maintained at the highest level of this period.
While retaining the emphasis on volume, we target more strength
C A:
Competitive accumulation
The volume is reduced and the intensity is maintained, reduce reps
Movement is precise.
C I:
Competitive intensification
The volume decreases significantly, the intensity rises, reduce reps
The objective is the execution of the movement with the highest amount of power possible.
We want to train the nervous system by using the lowest number of reps(2) and a reduced intensity (100-110%).
Transformation:
Weeks one and two
The volume becomes less important
The intensity is around 100% of the movement.
The goal is not to increase the potential for power but to create conditions conducive to its recruitment.
Power snatch at this point is an important feature in the search for power. (Replaces the pull)
Weeks three and four:
The volume is still reduced compared to previous weeks and becomes almost nonexistent during the last week.
The intensity remains at the same level
We make adjustments to technique
The objectives are based on the optimal state of the nervous system and general health (physical and mental).
Managing the development of power by pulls
The Clean Pull
Percentages are calculated relative to the full clean.
P A 1:
Preparatory accumulation one
Gradual progression to training 70% x6
The volume and intensity are gradually regaining their standard
Return to fitness
P I 1:
Preparatory intensification 1
After three weeks of the accumulation phase, the training increases in intensity (80% x 4-6)
The volume gradually increases
Increase in general training volume (total stress)
PA 2 :
Preparatory accumulation two
The intensity increases (90% x6)
The volume reaches the maximum level it can reach during this period.
Hypertrophy and conditioning become predominant.
P I 2:
Preparatory intensification number two ...
The intensity grows (110% X4) and the volume is maintained at the highest level of this period.
While retaining the emphasis on volume, we target more strength
C A:
Competitive accumulation (100% x 3)
The volume is reduced and the intensity is maintained, reduce reps
Movement is precise.
C I:
Competitive intensification
The volume decreases significantly, the intensity rises, reduce reps (100% x 2)
The objective is the execution of the movement with the highest amount of power possible.
We want to train the nervous system by using the lowest number of reps(2) and a reduced intensity (90-100%).
Transformation:
Weeks one and two
The volume becomes less important
The intensity is around 100% of the movement.
The goal is not to increase the potential for power but to create conditions conducive to its recruitment.
Power cleans at this point are an important feature in the search for power. (Replaces the pull)
Weeks three and four:
The volume is still reduced compared to previous weeks and become almost nonexistent during the last week.
The intensity remains at the same level
We make adjustments to technique
The objectives are based on the optimal state of the nervous system and general health (physical and mental).
Managing the development of power by power movements
Power snatch and power clean and jerk
Percentages are calculated from the corresponding technical movement
Because of the importance of the power movement in the process of developing power, do not be surprised to note the presence of this movement in preparation for the competition.
For the same reason, it is also found of significance early in the periode because power must first build a base of muscle before strength can be gained in the course of periodization in order to ultimately express the maximum power in the competitive phase.
PARTICULARLY IN RESPECT TO THE DEVELOPMENT OF POWER
P.A 1:
Preparatory accumulation one
The power clean and power snatch take precedence
The intensity increases gradually.
The volume increases gradually
The power clean and power snatch are widely present
There is a wide range of different movements in power
Loads are generally between 30 and 50%
P.I 1:
Preparatory intensification one
The intensity increases gradually.
The volume increases gradually
The power clean and power snatch are widely present
There is a wide range of different movements in power
Loads are generally between 30 and 60%
P.A. 2:
Preparatory accumulation two
The volume reached its peak at this phase of periodization
The intensity grows.
The power clean and power snatch are widely present
There is a wide range of different movements in power
Loads are generally between 30 and 50%
P.I 2:
Preparatory intensification two
The volume remains important
The intensity increases
The power clean and power snatch are widely present
There is a wide range of different movements in power
Loads are generally between 30 and 60%
C.A.:
Competitive accumulation
The volume and intensity remain at a consitent importance
There is less variety, focus is on precise movements.
The power clean and power snatch are widely present
Loads are generally in the 40 to 60% bracket
CI
Competitive intensification
The volume is slightly reduced but the intensity becomes very high.
We search by proper choice of exercises to increase power ?
Less variety in dills
The power clean and power snatch are widely present
The loads are generally in the 50 to 60% bracket
TRANSFORMATION: (fine tuning)
For the beginning of the cycle (weeks one and two)
The volume does not decrease too much compared to previous weeks,
The intensity remains very high.
These lifts are the main emphasis in the development of power
The loads are generally n the 50 to 60% bracket
End of the cycle (weeks three and four)
Priorities have changed, there is no need to put too much emphasis on power.
Rest and technical accuracy become most important
The objectives are more towards optimal state of the nervous system and general health (physical and mental).
The power clean and power snatch have long been under-estimated.
These names are appropriate because they reflect exactly what those movements do- execution of power.
These lifts are perfectly adaptable to the development of power. That is why these lifts get so much emphasis throughout the process, they may even occupy the place traditionally assigned to the pulls.
Managing the development of power by the altrernative movements ?Jumping, throwing, sprinting
The advantage of such an exercise in terms of power is that stimulation occurs at the pure power, in other words, more speed than strength (20 to 40% of maximum strength).
PA 1 - PI 1 - PA 2 - PI 2
Preparatory accumulation
These types of power exercises are very evident throughout the preparatory period with a substantial volume and a wide range of exercises (obviously more so in the early stage of preparation and increasingly close technical movement as the preparation continues)
C.A:
Competitive accumulation
Approaches moments of maximum performance
Reduction in variety
Reduction in volume
C.I:
Competitive Intensification
There is little auxillary power training
The specific movements of power cleans and power snatch are the main focus of training.
Transformation
There is no room for alternate/auxillary drills
Managing the development of power by strength
In the development of strength, the exercises chosen allow for work with loads up to 120-135% of technical movement.
PA1 and PI 1
There is no room for a lot of work on strength so early in the season The objectives at this point is general fitness and hypertrophy
PA 2 and PI 2
We continue here to stimulate general fitness and hypertrophy
There begins to be a focus towards strength in P.A. 2
Mostly in PI 2 do we address it more seriously
C.A. and C.I.
Here we seriously address strength development.
The fundamentals of strength should already be established
General fitness and hypertrophy are set aside. They have already been established and can now be taken advantage of.
The work combines aspects of speed and strength.
Transformation
The strength must be attained by now and the power must have found its highest level since the beginning of this phase
The high intensity training should take advantage of the gains achieved (snatch and clean and jerk technique).
At the end of the phase, it would be wrong to insist on strength at the time when the needs are otherwise indicated.
The only training of strength (high intensity) are those for movements with the intent of maintenance until a time close to the competition. The volume however should be reduced.
Managing the development of strength by hypertrophy
The % is calculated from the respective exercises
Exercises must have some characteristics needed to establish the basis of strength.
Increase the volume (muscle diameter)
Reps between three and six- rarely higher.
Intensity around 60% to 100%
Increase the potential for strength in the proper direction
It is necessary that the exercises develop a plane conforming with the needs of the sport
Choice of exercises should complement the needs of the lifter.
Body Building/Hypertrophy training can help develop structural balance
The exercises can also have a protective effect
Do not unnecessarily increase body mass
Increases in muscle mass should take into account the fact that the sport is practiced by category. So the new muscle mass acquired does put the athlete in a higher class without having the more specific qualities required of him to compete at that level.