Introduction to Olympic Lifting training
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Traditional approaches to Olympic lifting utilise the classic lifts (clean and jerk, snatch lift) as demonstrated in the videos to the side. Subsidiary exercises, involving pulling and driving phases of the movements through power variations are also utilised in Olympic lifting traing. Such exercises include snatch power variation and barbell high pull. Typically Olympic lifting training includes 4 sessions per week, 4-6 exercises per session over a 6-8 week period with varying training load. Volume load of Olympic lifting tends to work at the higher percentage of one rep max capacity (75-90% 1RM) with low sets and reps. The purpose of Olympic lifting is to develop power specific force production, through moving heavy loads, at maximum velocities resulting in high power outputs. As can be demonstrated in the force velocity curve, as force increases, velocity decreases. Therefore high maximum strength is essential to apply maximum force to complete movements at maximum velocity. .
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Previous Research
Previous research has identified significant increases in maximal strength following completion of Olympic lifting training. The study of Hoffman et al. (2004) identified significant increases in back squat 1rm following a 15 week introduction. Periodisation was split into 3, 5 week Mesocycles which are presented below. Periodisation included 4 sessions per week for 15 weeks, with 5-8 exercises per session working towards maximal repetition capacity (8-10RM). Results of the program produced significant increase in back squat 1RM, but failed to produce significant differences in vertical jump or sprint performance, as identified in the image below. Results are contrary to previous literature as identified below.
Research Continued
The findings of Tricoli et al. (2005) are in contrast to Hoffman et al. (2004), despite several similarities between investigations. Training periodization is comparable, with 4 sessions per week over a pro longed period of time with 5 exercises per sessions at near maximal loads (4-6RM). The study of Tricoli et al.(2005) produced significant increases in Squat Jump cm (SJ), Counter movement jump cm (CMJ), 10 meter sprint m/s, Half squat kg and clean and jerk kg; following completion of training intervention. As identified in images beside the text.
Despite several similarities between investigations, the study of Hoffman et al. (2004) failed to produce significant improvements in performance. Unlike the study of Tricoli et a;. (2005) which are supported by previous literature , as identified in the image below. Differences in performance can largely be attributed to performance design, with the study of Hoffman et al. (2004) using too high rep rage at maximal load, failing to encourage power development at maximal loads. With training at rep ranges outside of maximal strength or power rep ranges for tests that are one out explosive movements requiring maximal force exertion at peak velocity . |
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