Olympic Lifting Alternatives for MAXIMUM Power

Olympic Lifting Alternatives for MAXIMUM Power


variations are really good for producing
max vertical power so when we talk about power what we really mean is impulse
which is force times velocity so if you think about a sprinter coming out the
blocks they want to be able to produce a lot of force really quickly so force
times velocity in this instance so in sporting tasks like sprinting cutting
jumping we’re using triple extension of the hips knees and ankles so these will
extend at the same rate and we’re trying to produce as much force as possible as
fast as possible to propel ourselves you know up forward whichever direction
we’re going so if we come into force velocity curve
we’ve got maximum force at one end of the curve we’ve got maximum velocity and
then our peak power maximum power is going to be directly between the two so
if you think of say a 1 rep max squat as your maximum force that’s obviously
producing a lot of force but it’s quite slow it may even take two to three
seconds to complete the full lift where if we look at a very similar movement in
something like a jump or a plyometric we’re producing force much much much
faster even split fractions of a second and it’s the same mechanics but the
force isn’t going to be quite as high so here obviously the force is high in a
1 rep max and then we go along the curve where the force isn’t quite as high the
velocity is much higher then peak power is going to be directly in the middle so
this is why Olympic lifting variations because you’re able to shift heavy
weights very quickly and that produces peak power so weight lifting and
witnessing variations have been used in strength conditioning for decades and if
you’ve ever seen a weightlifter jump they can jump really high because they
can produce so much power into the ground
however weight lifting takes a long time to learn the skill and and if you don’t
do it correctly you’re just wasting your time and you’re not really producing
your maximum power so the things you could do instead so variations so when we come from weightlifting we’re
trying to overload this triple extension it’s very similar to just a jumping
movement where we’re going to flex from the hips and the knees and the ankles
and then when we jump we’re going to extend so the first thing we’re going to
do the first alternative we’re going to use is the depth jump doesn’t really
require too much skill but you do have to be able to absorb force as well so if
you need to go back to plyometric videos and understand the basics of plyometrics
before you come on to this I’m going to land and try and turn around on the jump
as high as I can so as I’m falling into the ground that’s are gonna increase my
force as I hit the ground and when I jump that impulse when I hit the ground
jump is gonna be really high so I’m trying to create a lot of force as
quickly as possible so the next movement we’re going to go
onto we can actually load quite a bit more so similar to the weights you might
be able to do with some of your power cleans power snatches things like that
during your little bit list so we’re doing a loaded barbell squat jump so
we’re using a barbell to load the movement on our back we’re going to do a
quarter squat and try and jump as high as possible so here there’s no need to
decelerate we’re trying to leave the ground and get as high as we can it’s
maximum power is produced around 60 to 80 percent of our one rep max so if you
think of a 1 rep max squat it’s going to say for instance it’s 100 kilos we’d
want to use 16 to 80 kilos in this variation just a quarter squat and try and leave
the ground jump as high as you can we’ve come from a depth jump where we’re
loading or creating more force into the ground while jumping and then we’ve gone
on to a barbell squat jump so we’re able to load our jumping pattern and propel
ourself into the air as much as we can now we’re going to go onto something
that’s a little bit more versatile and we can use this in different directions
as well so med balls I think really underrated piece of equipment so what
we’re going to do start with replicate this triple extension very much like we
did with the jumps so if you’ve got a gym with a tall ceiling it’s great to
try to try and throw it as high as you can
we’re here a little bit ‘space of the ceiling so I’m going to try and throw my
head I said med ball was a really versatile
we can start to think about different planes of movement and rotational
movements with a med ball as well so we’re creating this power and this
triple extension whilst rotates and moving in different directions good
example of that it’s just just like you would a shotput we’re going to try and
load the outside leg triple extend from the hips knees and ankles and so what
you need to remember with when you’re trying to create maximum power is that
you’re trying to produce as much force as possible in the shortest amount of
time so things like projectiles like med balls and jumping is really good for
this because you don’t have to decelerate because you can propel
yourself and get as much power and speed as possible
so essentially to produce maximum power move heavy things as fast as you can if
you have any other variations that you like to use to reduce maximum power them
there are lots more variations let us know in the comments section below if
you have a go of these let us know how you get on if you’d like this video hit
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One thought on “Olympic Lifting Alternatives for MAXIMUM Power

  1. Is the jumping squat safe to do with heavy weights? It just doesn't look like it's very safe to jump with a lot of heavy weight on your back

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