69kg Snatch 2009 Weightlifting Worlds. Speed Strength….. Great thing to have!!!

TRAINING FOR SPEED STRENGTH

An outline of speed strength development, looking at traditional weight training methods, time controlled speed strength development and plyometrics. The text is an extract from the author’s Level III qualification dissertation under the Australian Track and Field Coaches Association’s coaching scheme. Although written for young discus throwers, the speed strength development aspects are applicable to most power events.

INTRODUCTION

Speed strength is the ability of the neuromuscular system to produce the greatest possible impulse in the shortest possible time. The two aspects to speed strength are starting strength and explosive strength. Starting strength is the force developed in 30ms from the start of a concentric contraction. Explosive strength is the ability to continue the initiated force as fast as possible. The time period is approximately 150ms. It is the maximum rate of force development (RFD) in a maximum isometric contraction.

Types of exercises

Olympic lifts (snatch and clean) and their derivatives have potential for power outputs higher than the so-called “power” lifts (squat, bench press, deadlift). Other exercises such as bench press throws (using Smith machine) and multiple repetition jump squats may provide an excellent alternative or supplement to the traditional Olympic weightlifting style movements for the development of speed strength and for athletes of lower strength levels. The power produced during jump squats or bench press throws can actually exceed that of the Olympic lifts.

Loadings

For effective speed strength development a loading of 80-90% of 1RM (2-5 reps) is recommended for Olympic lifts whereas for bench press 50-60% of 1RM is desirable. For the jump squat 30-40% of maximum may be more appropriate. The percentage for jump squats must take into consideration the athletes body weight.

For example, a 100kg athlete with a 1RM squat of 180kg has (total system weight 280kg) x 40% = 112kg (only 12kg above body weight). Jump squats for this athlete need only be done with 12kg loading.

TRADITIONAL WEIGHT TRAINING METHODS

The use of heavy and light loads in the same training session is referred to as the contrasting load method.

Russian Complex: The Russian method involves a continual alternating between heavy and light loads in the same training session.

Back squats: 2 sets x 2-3 repetitions at 90% of 1RM. The eccentric and concentric movements are executed slowly. Rest 3-4 minutes between sets and 4-6 minutes after second set.

Drop jumps: 2 sets of 10 repetitions (height needs to be established to suit the individual). Rest 3-4 minutes between sets. The complex is repeated 2-3 times per training session with 8-10 minutes rest between complexes.

Bulgarian method: The Bulgarian method begins with high intensity exercise working down to resistance against body weight. For example: 90% (4) 95% (3) 97.5% (2) 95%(4) 90% (4) (For maximal strength) Rest 3-4 minutes between sets and 5-6 minutes after all sets.

Timed squats: Perform as many repetition squats in 10 seconds at 60% intensity. (For explosive strength).
Jump squats: Perform as many repetition squats in 10 seconds at 30% intensity. (For explosive power).
Jump-ups: Perform as many repetition jumps in 10 seconds without any load. (For speed strength).

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Snatch 5×2/80%
Clean & Jerk 5×2/80%
Front Squat 6×2-3/65%
Leg Swings 3×6

Row 1000 to 2000 Warm Up
*Not to hard tell the end. Use as warm up.
5-7min Active & Dynamic Warm Up
Front Squat 6×3/70%
Deadlift 6×3/70%
*Rest 45sec-1min between sets. Deadlifts Touch and Go.

3 Sets
12ea 1 Arm Dumbbell(DB) Floor Press
12ea 1 Arm DB Row on Swiss Ball
12ea 1 Arm DB Press
12ea Lateral Step Up w/BB
12ea Single Leg Bridges

3 Sets
12ea 1 Arm DB Bench Press
12ea 1 Arm DB Renegade Row
12ea 1 Arm Lateral DB Shoulder Raise
12ea Transverse Lunges
12ea Single Leg Db RDL’s

Bench Press 8 Rep Max
Bent Over 8 Rep Max
Knee’s to Elbow’s 3×8