By Doctor Nicola Sacchi - Author of the book: Drugs and doping in sport -
Several researches have now shown how weightlifting exercises, i.e. pull and momentum, are effective in improving fast and explosive strength performance. Already in ancient times it has been seen how weightlifting athletes achieved exhilarating results in jump, sprint and push tests. Several comparative studies have shown that in vertical jump tests the results of weightlifters are better than those of sprinters, powerlifters and strength athletes of different disciplines [Stone et al, McBride et al]. The results of these tests are explained by the fact that weightlifters are endowed with high acceleration of force (explosive force), ie the ability to develop high degrees of force in a short time.
This greater capacity is certainly given by the methodical execution of the competition exercises of snatch and momentum, since the other preparation exercises - such as squats and deadlifts - are also routinely performed by athletes of other strength disciplines. These specific exercises present the advantage that can only be performed explosively, forcing the athlete to develop high accelerations of their strength. These accelerations allow the athlete to improve in jumps and sprints from a standstill. In addition, the sudden change of direction that the athlete must make in the descent under the barbell during the squat phase excellently trains reactivity and coordination, which too. indispensable for athletes of all disciplines.
The acceleration to force or explosive force, trained with jerks and leaps, is one of the fundamental components of the athletic condition of various sports, such as all team sports and all ring sports, without considering the implications it has in numerous disciplines of athletics as in jumps, throws and speed tests.
These implications make these exercises indispensable in the athletic training of footballers, rugby players, basketball players and volleyball players, as well as obviously all those who engage in ring sports. Obviously, each of these disciplines must use these exercises in a different way, taking into account the type and duration of the technical gestures characteristic of the discipline itself.
Volleyball
The volleyball player needs to develop the elevation to the maximum. In this sport it is essential to jump as high as possible for a limited number of consecutive jumps, since an action in the volley lasts a few seconds and each jump (block or dunk) is followed by seconds. in which explosiveness is not required (reception and lifting). The use of the Olympic exercises must therefore be aimed at developing maximum explosive strength to maximize elevation; therefore, it is recommended to use maximal and submaximal loads in squat, snatch and clean & jerk exercises.
Ring sports
Those who enter the ring need to have high degrees of explosive strength to hit the opponent for a period of the duration of a round, which varies from 2 to 5 minutes depending on the discipline. Therefore, Olympic exercises must be carried out mainly with loads. moderate and at high execution speed, with a high number of repetitions, also using circuit training and time working, to train resistance to explosive strength and fast strength. they perform using sub-maximal loads; therefore, to better adapt athletic training to technical needs, it is advisable to work at reduced loads, thus favoring speed. In this case, the momentum in standing position and the simple reach to the chest in standing position (power clean) are better lent, even the squatting snatch without the subsequent stretching of the legs is an effective exercise to develop speed and reactivity useful to the athlete. of the ring.
Particularly important for the players is the explosive strength not only to shoot, but also to resist the contrasts with the opponents. The actions of football generally have a modest duration and therefore the Olympic exercises must be performed with sub-maximal loads and with more moderate loads with low and medium number of repetitions, to train maximum strength, speed and stability on the knees. Also in this case the exercises that are best suited - as they adapt more faithfully to the technical gestures of the player - are the momentum in the standing position, the half squats and the power clean.
Rugby
The rugby player must have resistance to explosive force due to the succession of game actions characterized by high contact with the opponent. In this sport, the ability to overtake opponents is dictated by speed and the ability to accelerate and resist tackles. These physical qualities can be trained through Olympic exercises, using both the complete jerk and momentum movements and the preparatory movements with power cleans, power snatches, explosive deadlifts, etc., using both maximum loads with a low number of repetitions, and medium loads with a greater number of repetitions.
basketball
Basketball is a mixed-commitment sport, so Olympic exercises must be used to improve elevation - working with submaximal and maximal loads and low reps - and endurance to fast force, working with low load and high reps. repetitions. The work must be developed both with complete movements and with the propaedeutics, such as the power snatch, the jerk and the power clean, to improve the reactivity from a standstill and the speed.
Athletes, and more generally all practicing sportsmen, must carry out workouts capable of improving the athletic components necessary to develop maximum performance in competitions.
Many times, especially in the case of non-professional athletes, who do not have the opportunity to be followed by an athletic trainer, the strengthening activity is carried out with improbable muscle toning machines, which in many cases are of no use at all. fundamentals such as the Olympic lifts have "gone out of fashion" as they are too complex to explain. It is time, however, to go back to the things that matter; therefore, it is time to take the barbell back in hand and carry out jerks and leaps, given that they are confirmed , despite the passing of the years and the fashions of the moment, the best tool to train the body in a global way. The high gains of explosive strength obtainable make these exercises fundamental in the athletic preparation of all those disciplines in which it is important to develop high degrees of strength quickly, therefore in all sports where anaerobic components are present.
McBride JM, Triplett-Mcbride T, Davie A, Newton R. A comparison of strength and power characteristics between power lifters, olymic lifters and sprinters. J Strength Cond Res 1999,16, 75-82.
Pignatti E. strength and speed. Ed Mediterranee 1992.
Stone MH. Explosive exercises and strength. Nation Strength Cond Ass J 1993,15,7-15.
Stone MH et al. Power and maximum strength relationships during performance of dynamic and static weighted jumps. J Strength Con Res, 2003, 17, 140-147.
Wirth K, Zawieja M. strength training and weightlifting exercises. Sds 2010.5.
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