Power is defined as “the time rate of doing work” in other words the ability to perform high bouts of movements over short amounts of time.1 Moving high loads over a very short amount of time is essentially the best example of power in a training sense. The Olympic lifts are a perfect example of max power in a weight setting. The Olympic lifts are the snatch, clean & jerk, and any one of their variations. The ability to move heavy loads quickly is the sole purpose of an Olympic lift. With most sports, if not all, large burst of power over short periods of time are typical. Take a football offensive lineman for example. Their ability to produce maximal force quickly allows them to be successful at their respected position.
3Using Olympic lifting, athletes can utilize training that specifically targets fast twitch muscles that can help them be more successful in their respected sport. As in any training, technique is crucial. It is often smart to teach the two lifts in progressions. A typical hang clean progression would include:
When teaching these lifts it is imperative to focus on movement, and efficiency of every move. Teaching should go slow and only progress in weight once the technique is perfect. A typical progression for a snatch would include:
Again focus on technique and the movement patterns of the athletes. When athletes master proper technique and form they can truly utilize the power of Olympic lifting. With the lifts you can improve range of motion (ROM) as well as mobility. An athlete must be mobile to perform the lifts correctly, but with correct coaching the mobility will come with practice..
2 From what is technically a sport that is often participated at local, state, and national levels coaches can utilize these movements to create to most efficient ability for an athlete to produce peak power. So get out there, grab a barbell, and get Olympic lifting.
References:
1 Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics.
2 J. (2016, April 01). Developing Power with Olympic Lifts. Retrieved May 22, 2016, from https://www.coachup.com/resources/track-field/developing-power-with-olympic-lifts
3 Sutton, B. (2013, October 21). The Scientific Rationale for Incorporating Olympic Weightlifting to Enhance Sports Performance - NASM Blog. Retrieved May 22, 2016, from http://blog.nasm.org/sports-performance/scientific-rationale-incorporating-olympic-weightlifting-enhance-sports-performance/
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