Using Velocity Based Training for Olympic lifts
Olympic lifts (OL) combine strength, power and neuromuscular coordination in a way that transfers to explosive athletic activities, such as vertical jump performance. They are one of the most common exercises used in velocity based training. In this article we share – among others – the 1RM mean- and peak velocities of the Snatch, Clean and Jerk.
Content menu:
- Peak velocity vs Mean velocity in Olympic weightlifting
- Snatch
- Clean
- Jerk
- How to setup GymAware RS for weightlifting
Velocity based training for weightlifting
The amount of force required and the rate at which it is produced has led to the routine use of variations of OL in athletes’ physical preparation. Due to the nature of the lifts it is possible to execute the movements without the need to brake the motion of the resistance with the use of the neuromuscular system. This can be an advantage when preparing for sports that require maximal force production, such as rugby union, bobsleigh, and track cycling for example.
GymAware is the perfect tool for measuring power and bar speed during OL. Together with squat (jumps) and bench presses, Olympic lifts are some of the most common exercises evaluated with GymAware. This is because power developed through these types of movements are some of the highest recorded due to almost total recruitment of the neuromuscular system.
Benefits to the coach and athlete
A structured strength & conditioning regime featuring OL provides significant improvements in strength, power, jump performance, sprint performance and in the ability to change direction (Hoffman et al, 2004; Haff & Potteiger, 2001; Hori et al, 2008).
Olympic Lifts are classed as explosive exercises and therefore enhance an athletes ability to generate high power outputs.
Research supports the use of explosive type exercises as they are typically high force, high velocity movements that readily transfer over to strength and power based sports.
Watch the YouTube review about Velocity Based Training for Olympic Weightlifting – using GymAware FLEX:
Use peak velocity in a Clean, Snatch and Jerk
Although the mean velocity (from start to end of exercise) is “standard” in velocity based training, peak velocity is the preferred metric for measuring Olympic lifts and ballistic exercises like hang clean, snatch, jump squat and bench throw. That is because peak velocity is not influenced by – for instance – a slow first pull in a snatch.
When using peak velocity we do need to account for body height, because the taller you are, the bigger the range of motion (ROM) and therefore usually a higher peak velocity. Since both mean velocity and peak velocity are described in literature, we’ll continue to prescribe velocity in both ways.
Learn more about mean velocity, peak velocity and mean propulsive velocity via this article.
Snatch
A snatch (lifting the barbell from the ground, receiving it in an overhead position) is an explosive powerful movement, with a high bar speed.
Mean velocity Snatch
When looking at bar speed, a heavy loaded snatch from the floor is between 1.52 – 1.67 m/s. Obviously, the hang (power) snatch is a lot faster, because you leave out the first (slow) pull from the ground to the knees.
In terms of mean velocity, a snatch exercise fits in the starting strength velocity zone.
Here’s a table derived from the webinar of Bryan Mann. You’re looking at the 1RM velocities.
Peak velocity Snatch
As mentioned, when snatching, it’s often better to look at the peak velocities. These depend on the height of the athlete. You’re looking at the 1RM terminal velocities. That means when your velocity drops below this velocity (when lifting maximal weight), you’re probably not able to finish the snatch.
The peak velocity of the snatch occurs in the 2nd pull. Since both the full snatch and hang snatch contain this 2nd pull, peak velocities will not differ between those exercises.
Clean
A clean (lifting the barbell from the ground, receiving it in front of the neck and resting on the shoulders) is an explosive powerful movement.
Mean velocity Clean
When looking at bar speed, a heavy loaded power clean from the floor is between 1.2 – 1.32 m/s. Obviously, the hang (power) clean is faster, because you leave out the first (slow) pull from the ground to the knees.
In terms of mean velocity, a clean exercise fits in the speed strength velocity zone.
Here’s a table derived from the webinar of Bryan Mann. You’re looking at the 1RM velocities.
Peak velocity Clean
As mentioned, when performing a clean, it’s often better to look at the peak velocities. These depend on the height of the athlete. You’re looking at the 1RM terminal velocities, derived from Bryan Mann’s article. When the velocity drops below this peak velocity, you’re probably not going to make it – when using high loads.
The peak velocity of the clean occurs in the 2nd pull. Since both the full clean and hang clean contain this 2nd pull, peak velocities will not differ between those exercises.
Jerk
A jerk begins in the position where the clean finished. You then lift the barbell and receive it in an overhead position, with the legs into a lunge position. Similar to the snatch and the clean, this is an explosive powerful movement.
Peak velocity Jerk
As mentioned, when performing a jerk, it’s often best to look at the peak velocities. These depend on the height of the athlete. You’re looking at the 1RM terminal velocities, derived from Bryan Mann’s article.
Setup GymAware RS for weightlifting
For OL the positioning of the GymAware RS is important to ensure accurate data collection. For both the power clean and snatch movements, it is important to consider the bar trajectory which can move slightly away from the lifter during the 1st and 2nd pull phases.
The GymAware unit should be placed close to the athlete, in line with the toes, with the tether attached inside the bar sleeve.
REFERENCES
Haff, G.G. & Potteiger, J.A. (2001) ‘A brief review: Explosive exercise and sports performance’ National Strength And Conditioning Association 23(3):13-20
Hoffman, J.R., Cooper, J., Wendell, M. & Kang, J. (2004) ‘Comparison on Olympic vs. traditional Power Lifting training programs in football players’ Journal of Strength & Conditioning Research 18(1):129-135
Hori, H., Newton, R.U., Andrews, W.A., Kawamori, N., McGuigan, M.R. & Nosaka, K. (2008) ‘Does performance of hang power clean differentiate performance of jumping, sprinting and change of direction?’ Journal of Strength & Conditioning Research 22(2):412-418
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