I am 100% certain the best way to improve performance in the sport of Olympic Weightlifting is through repeatedly lifting heavy weights in the competition lifts (Snatch and Clean & Jerk). Call it Bulgarian, Pendlay, Broz, Joe Mills - inspired or whatever, but to lift heavy weights you need to practice lifting heavy weights.
When going through certain phases in training in the old WFW days the training plan consisted of Max Snatch, Max Clean & Jerk, Max set of 3 in the Front Squat almost daily. When the guys would come in to train they would still ask what they were doing that day; my response, “Snatch 180kg, C&J 200kg, Fr Squat 230kg…or as close as possible”
That said, not everyone can handle training in a manner where the goal is to perform only the competition lifts near max repeatedly for day/weeks/months/years on end. Whether it is physical, mental, lack of facilities, lack of motivation, etc the training must be modified to allow them to continue to make progress. This is where the “Transfer Effect” comes into play.
The transfer effect is a phrase used to describe the degree to which a general movement promotes adaptation in performance of a specific skill.
When selecting exercises it is necessary to choose those that have the highest degree of positive transfer potential. To maximize the potential for transfer effect a training exercise must use reasonable levels of movement-pattern specificity and overload. Positive transfer only occurs when the athlete uses exercises that are similar, in terms of load, performance, tempo, and structure, to the competition movements.
Transfer Effect II will give a working example, and a future post (Exercise Selection) will examine which exercises may have the highest degree of positive transfer for the Snatch and Clean & Jerk.
This is going to be a really interesting series of articles; I can't wait!
ReplyDeleteGreat points, Doc!
ReplyDeleteI can tell you, 5 years ago when I started coaching weightlifters, I would put far more emphasis on strength lifts and just technical work on the Oly lifts without going all that heavy on the competition lifts as often. Result? Lot's of really strong squatters ... who couldn't clean and jerk/snatch very much!
Every year since, I've slowly moved the ratio of time spent on strength vs. lifts toward the lifts. Now, I'm about 80% on the lifts (with about 1/4 of that on Power Versions) and 20% on strength work.
Result? MUCH faster progress on the competitive lifts among my lifters. Far better results in contests (they are so used to lifting heavy, that they don't bomb out). And, amazingly, still strong as hell on squats and pulls!
Bottom line, if you want to be a good weightlifter, you gotta lift heavy, and often, on the competitive lifts themselves. Period.
Any thoughts on when to introduce training like this? For example, SHOULD there be an introductory period with a strong focus on squats and strength and only technical attention to competition lifts. Once the basic movement is solidified, THEN go all out with heavy competition lifts.
ReplyDeleteOr do you take a weak beginner and just go nuts on the competition lifts?
Great question John. There many different factors to consider (age, training experience, mental maturity, etc.) but generally speaking, if competing in the sport of Olympic Weightlifting is the main/only priority I would try to introduce this type of programming as soon as possible. This is something I may try to write about in more detail in the future.
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