The Power Clean or Power Snatch Train Speed?
Power clean or power snatch train speed is one of the most popular training methods among weightlifters. Most weightlifting coaches believe that it’s very effective method to improve strength and muscle mass. There are many reasons why they think so:
1) You get stronger when you lift heavy weights.
2) You can increase your maximum strength which means you can lift heavier weights with less effort.
3) Your body gets used to lifting heavy weights and improves its ability to do so.
4) It helps develop explosive strength, which is necessary for sprinting and jumping.
5) It develops fast twitch fibers which are essential for developing powerful muscles.
6) It increases your cardiovascular fitness which makes you healthier.
There are some drawbacks to using this type of training method:
1) You have to be able to perform a power clean or power snatch before you start doing other exercises such as squats, deadlifts, bench presses etc.
You will need to practice these movements first before you can use them effectively in competition. Also if you don’t have good technique then it won’t work out well for you.
2) If you have a limited training schedule, then you might have to sacrifice other exercises in order to incorporate these lifts into your routine.
3) You might get injured if you try to lift weights that are too heavy for you.
This is a common problem with many lifters who are impatient and they try to do more than they should. If you try to lift heavy before you’re ready for it, then you can get hurt.
4) While it’s true that power training can improve your explosive strength, but it does little to improve your speed.
If you want to get faster then you’ll have to incorporate methods such as plyometrics into your routine.
5) As with any training program, if you don’t challenge yourself every once in a while then you’ll reach a plateau and not improve.
6) It requires time and dedication.
If you only have limited time to train then you might have to sacrifice other exercises in order to focus on the power lifts.
There are some benefits to using power training:
1) As I’ve already mentioned, it can improve your explosive strength.
This is important for running fast and jumping high.
2) It’s great for building muscle and burning fat.
It’s a very intense method of training so you’ll get results if you stick with it.
3) It can improve your overall strength which is necessary for many sports.
4) It can increase your stamina because of the long time under tension.
5) Lifting heavy weights can give you a feeling of accomplishment and it’s just fun!
As you can see, there are both benefits and drawbacks to using this training method. If you’re serious about athletics then I highly recommend that you try power training at least once in your life. It’s definitely a different experience and everyone seems to like it.
You can also combine power lifting with other training methods in order to maximize your athletic potential. There is no one magical method of training that will give you everything that you need. No coach or expert out there has anything close to all the answers. Just remember that the best athletes in the world are the ones who have the best overall training programs inclusive of various types of exercises.
Don’t be afraid to experiment!
Remember, it’s not necessarily the methods that you use that produce results, it’s your willingness to stick with a plan and see it through.
You can do it!
Get to it!
Sources & references used in this article:
Weightlifting exercises enhance athletic performance that requires high-load speed strength by N Hori, RU Newton, K Nosaka… – Strength and …, 2005 – search.proquest.com
The power clean and power snatch from the knee by TJ Suchomel, BH DeWeese… – Strength & Conditioning …, 2016 – cdn.journals.lww.com
INFLUENCE OF DIFFERENT RELATIVE INTENSITIES ON POWER OUTPUT DURING; THE HANG, POWER CLEAN: IDENTIFICATION OF THE OPTIMAL … by JT CHILDERS, JA WOOD, MH STONE… – Journal of Strength and …, 2005 – elitetrack.com
Model for progression of strength, power, and speed training by TJ Kirby, T Erickson, JM McBride – Strength & Conditioning …, 2010 – journals.lww.com
The weightlifting pull in power development by D Hydock – Strength & Conditioning Journal, 2001 – elitetrack.com
Selecting the appropriate exercises and loads for speed-strength development by D Baker – Strength Cond. Coach, 1995 – danbakerstrength.com
Baseball Resistance Training: Should Power Clean Variations Be Incorporated? J Athl Enhancement 2: 2 by B Sutton – National Academy of Sports Medicine, 2017
Developing speed strength: In-season training program for the collegiate thrower by TJ Suchomel, K Sato – of, 2013 – researchgate.net