4 Tips to Improve Weightlifting Power Output
A recent meta analysis was published in NSCA’s Strength and Conditioning Journal that gave great insight regarding Power Output and Olympic Lifting. This meta analysis estimated the correlation between multiple variables with snatch and clean and jerk performance in competitive weightlifters. These variables consisted of the following: lower-body, multi-joint, isometric and neuromuscular assessment variables. This analysis viewed 12 studies with 395 participants between the ages of 13-35. It found correlations of >0.70 with the relationships of the following:
Countermovement jump variables and weightlifting performance
Squat jump variables and weightlifting performance
Isometric midthigh pull variables and weightlifting performance
Back squat and front squat 1RM and weightlifting performance
The conclusion was made that each of these four variables may be used to gauge weight lifting performance potential. I would like to further this and argue that if these movements can gauge potential, they also can and should be used in training to help improve overall performance with the snatch and clean and jerk. This information give us insight in ways to train outside of working on our technique with Olympic Lifting in order to improve our power output. Before discussing how to incorporate these movements into your current training routine or program, let’s further discuss how and why they correlate with the Snatch and Clean and Jerk (C&J).
Countermovement Jump and Squat Jump
A countermovement jump begins in a standing position. An athlete performs a downward movement immediately followed by an upward movement or jump. Whereas, a squat jump begins in a squat position ~90 degrees. There is no countermovement or downward movement, the athlete will just jump from the squatting position.
Both jumping variables have similar characteristics during the concentric phases to the second pull of a snatch and C&J. These movements require a similar ability to generate impulse as one projects their body into the flight phase (the jump itself). The statistically significant correlation between power output with these two jump variations, suggests that working on plyometrics that focus on a similar movement pattern will translate over to the olympic lifts well.
Exercises Suggestions: both of these movements can be performed themselves in training to help improve power output. Other exercises can include, but are not limited to box jumps, depth jumps, broad jumps, seated box jumps, and many more. Here is an excellent variation of a box jump that can be incorporated into your current program
Depth Jump + Box Jump: Perform 5 sets x 5 reps of this exercise in your warm up or early on in the workout.
The second pull phase of a snatch and clean, the pull from the knee to the hip, exhibits the greatest ground reaction force, power output and barbell velocity compared to all other phases of the lift. The meta analysis suggests that developing maximal force capacity in this position will correlate with greater load lifted with the snatch and C&J.
This exercise is also an excellent option in building strength when pain is a limiting factor. When someone is dealing with an injury, moving through full ranges of motion can be difficult or painful. Isometric exercises load our tendons extremely well when appropriately prescribed. It allows injured or weak tissue to work without allowing the strong, healthy tissue to compensate.
Although this movement is generally used as a “test” for force production, it can definitnely be incorprated into a training program as an exercise as well. The appropriate prescription for an isometric when we are dealing with injured tissue" is 5 sets x 45 second holds. This is the optimal time for the “healthy tissue” to shut off, while the “injured tissue” is forced to work, thereforce building resilience in the injured tissue. Although, since the overall goal of this movement is to build maximal force production, a shorter hold may be necessary as one would fatigue by 45 seconds. If you would like to incorporate this exercise and are not dealing with a current injury, but are focused on maximal force capacity in this position, I would suggest 5 sets x 10-15 second holds.
Back Squat and Front Squat
With the isometric exercise above, we are strengthening the strongest mechanical position. When squatting, the goal is to develop strength and familiarity throughout the full range of motion, which in turn will build strength at the weakest mechanical position(s). I would argue that improving our leg strength with our squat will not only improve the power of our leg drive during the pull(s) of our cleans and snatches, but it will help improve our strength and confidence in the bottom of our squat when catching either of these lifts.
There are various ways to incorporate squatting into training. Research shows that with a goal of building strength ~2-5 reps is optimal, for muscle hypertrophy 6-8 reps is optimal, and for muscular endurance >12 reps is optimal.
Check out my favorite squat warm up to help improve squat mobility and prime our body for both front and back squats.
In conclusion, due to the strong correlation between these specific movements and weight lifting performance found in the meta analysis, I am confident to state that incorporating each movement into a training program will more than likely improve overall power output during the snatch and the clean and jerk.
References:
Joffe, Shaun & Price, Phil & Chavda, Shyam & Shaw, Joseph & Tallent, Jamie. (2022). The Relationship of Lower-Body, Multijoint, Isometric and Dynamic Neuromuscular Assessment Variables With Snatch, and Clean and Jerk Performance in Competitive Weightlifters: A Meta-Analysis. Strength & Conditioning Journal. Publish Ahead of Print. 10.1519/SSC.0000000000000755.
