Weightlifting Exercise Programming

Introduction

  • Strength and conditioning coaches seek optimal training methods to achieve goals like hypertrophy, strength, and power.
  • Exercise prescription should consider:
    • Athlete's ability.
    • Coaching experience.
    • Scientific literature.
  • The "gray area" refers to different training methods that can achieve the same goal.

Training with Weightlifting Movements

  • Weightlifting movements (clean, snatch, variations) can improve lower body strength and power.
  • Similarity to triple extension movement (hip, knee, ankle) during jumping, sprinting, and change of direction.
  • May produce greater power outputs than non-weightlifting movements.
  • Enhances postural control and ability to accept external load.

Weightlifting Pulling Derivatives

  • Catching derivatives: remove aspects from traditional clean/snatch (e.g., power clean, hang power snatch).
  • Pulling derivatives: remove the catch phase, emphasize triple extension (e.g., mid-thigh pull, hang high pull).
  • Pulling derivatives are less technical and can be programmed from floor, knee, or mid-thigh positions.

Technique

  • Weightlifting movements are technical and take time to teach.
  • Pulling derivatives are less technically demanding.
  • Can serve as progression exercises to full weightlifting movements.
  • Examples:
    • Mid-thigh pull and countermovement shrug reinforce the mid-thigh position.
    • Pull from the knee, hang pull, hang high pull, and jump shrug improve transition.
    • Pull to the knee and pull from the floor help with first pull technique.

Versatility

  • Pulling derivatives provide an effective training stimulus while eliminating the perceived issues of catching derivatives.
  • May place less stress on upper extremity joints.
  • Can be used while athletes work on their mobility.
  • Effective alternatives for injured athletes due to smaller barbell displacement (e.g., mid-thigh pull).

Overload

  • Pulling derivatives allow athletes to use loads in excess of their catching-based 1RM, providing an overload stimulus.
  • On the lighter end, pulling variations may produce greater velocity, rate of force development (RFD), and power.
  • Pulling derivatives allow athletes to maximize effort across a larger loading spectrum (-30-140% of 1RM power clean).

Load Acceptance

  • Pulling derivatives may require greater work during the load acceptance phase compared to catching derivatives.
  • Hang power clean, hang high pull, and jump shrug require different load acceptance (moderate force/duration, low force/long duration, high force/short duration).

Programming Both Catching and Pulling Derivatives

  • Pulling derivatives can improve barbell path and height for easier catching.
  • Implement associate exercises.

Addressing Phase-Specific Goals

  • Weightlifting movements may be programmed throughout the training year.
  • Specific movement velocities may be achieved using catching or pulling variations, depending on the exercise and load.
  • High volume, strength-endurance phases: pulling derivatives as foundation.
  • Strength phases: pulling derivatives as primary strength stimulus, lighter catching variations to enhance RFD.
  • Peak RFD and power phases: catching and pulling derivatives using load ranges that optimize power.

Conclusion

  • Implement exercise and load combinations that allow athletes to optimally meet their training goals for each phase.
  • Consider both weightlifting catching and pulling derivatives to expand coaching toolbox and provide unique stimuli.