NSCA Position Statement on Weightlifting for Sports Performance

Biomechanics of Weightlifting

Weightlifting's origins trace back to ancient Egypt, China, and Greece.
It was introduced to the Olympic Games in 1896.
Weightlifting-based training was adopted by strength coaches in the 1950s.
Weightlifting research became prominent in peer-reviewed journals since the 1970s.
Researchers have focused on using weightlifting-based training to enhance performance in nonweightlifters.
Weightlifting exercises can improve force-production and athletic performance.
Proper programming (exercise variation, loads, and volumes) and technique are essential.

Origins of weightlifting: Egypt (;4,000 years ago), China and Greece (;2,500 years ago).
First world weightlifting championship: London in 1891.
Olympic Games introduction: Athens in 1896 (1-hand snatch, and clean and jerk).
1925: Federation Internationale Haltérophile published first World Records list.
1928 Amsterdam Olympics: Limited to press, snatch, and clean and jerk.
Press lift excluded after 1972 Olympics.
Weightlifting research started in the 1970s.

Dynamic correspondence exists between weightlifting movements and vertical jump performance.
Transition phase during the pull stimulates a stretch-shortening cycle (SSC) response.
Second pull phase and thrust phase produce the greatest forces, RFD, and power outputs.
The clean and jerk may emphasize force production (strength-speed), while the snatch may emphasize movement velocity (speed-strength).
Power snatch requires greater peak velocity than the snatch.
Loads of 100–140% of the athlete’s maximum snatch or clean can be used when only performing the pulling motion, permitting a strength-speed emphasis
Loads between 80 and 102.5% of 1RM for pulls from the floor and 105-135% of 1RM for midthigh pulls enhance jumping, sprinting, and COD performance.

Snatch and clean: (a) first pull, (b) transition, (c) second pull, (d) catch, and (e) recovery.
Jerk: (a) dip, (b) drive, (c) catch, and (d) recovery.

Coaches with weightlifting backgrounds adopted methodologies early on.
Alvin Roy implemented weightlifting training in the early 1950s.
Boyd Epley implemented weightlifting at the University of Nebraska in the early 1970s.
Strength and conditioning coaches incorporate weightlifting exercises due to high forces, RFD, and power outputs.
Biomechanical similarities exist between weightlifting, jumping, sprinting, and COD.
Weightlifting exercises result in some of the highest power outputs.

Various training modes (general strength, ballistic, plyometric, bodyweight) have benefits and disadvantages.
Weightlifting movements are considered to be semiballistic.
Ideally, a combination of training methods should be included in a program.

Weightlifting training results in greater improvements in strength, jump height, sprint, and COD compared to traditional resistance training.
Weightlifting training offers increases in maximal force production.
Integrating weightlifting, strength development, and plyometric training enhances sports performance.

Advantages include postural strength, coordinated triple extension/flexion, and spinal muscle co-contraction.
Learning hang power clean improves squat jump and countermovement jump power output.

Common ones used in strength and conditioning programs: push press, push jerk, and split jerk.
Require high forces through rapid triple extension.
The jerk is the only sporting task where the human being has been able to lift 3 times their body mass overhead
Overhead pressing derivatives may enhance muscular strength development in nonweightlifters.

Combining weightlifting exercises with traditional resistance training provides a superior training stimulus.
Strength and conditioning coaches must decide which exercise and load combinations will address specific training goals.
Midthigh power clean and midthigh pull result in greater force, RFD, and power output.
Jump shrug and hang high pull produce greater force, velocity, power output, RFD, impulse, and work.
Lower loads result in a higher velocity, whereas higher loads result in greater force and RFD.

Neuromuscular factors can be manipulated to improve force production.
Adaptative responses include morphological changes, increased bone mineral density, metabolic adaptations, alterations to tendon stiffness, and changes to several neurological factors

Absolute Strength - using heavy to very heavy loads (80-90% 1RM) for 3 sets of 3 reps
Strength-Endurance - using moderate loads (60-80% 1RM) with 8-12 reps for 3 sets.
Strength-Speed - heavy loads with decreased displacement. May use olympic lifts or pulls from floor at less than 120% 1Rm or pulls from knee at less than 140% 1RM.
Speed-Strength - Combination of both heavy and light loads be implemented; heavy loads, and also low as 30% of 1RM with the jump shrug.

Reverse chaining (top-down approach) is preferred.
Cognitive Stage - Inconsistent and Inefficient Performance. Movements performed slowly with deliberate attention
Associative Stage - Movements become more fluid, consistent, and efficient. Utilization of internal feedback begins to occur for the athlete
Autonomous Stages - Movement is smooth, accurate, and consistent, requiring little mental attention to perform the skill. Feedback allows such athletes to fine-tune the skill
Types of Feedback include Verbal, Visual, and Kinesthetic with Simple, Precise, and clearly delivered.
When coaching weightlifting movements, the timing of feedback is crucial - Terminal and Concurrent.
Children and Adolescents benefits includes improvements in motor control, strength, power, speed, COD speed, and cardiorespiratory fitness
In early stages, Strength and Conditioning coaches should focus on developing the athlete’s technical literacy over maximizing their strength development.