This post is exclusively about weightlifting.
Power, is the mathematical component at the crux of every good lift.
in physics. Power= force x velocity
Force= mass x acceleration
velocity is direction oriented speed.
Those involved seriously in the sport of weightlifting are familiar with the monotony that comes with practicing the two movements. thousands of hours are spent making elite athletes kinesthetically aware of the bar before them, and from anothers prospective. it may seem that the Clean & Jerk and the Snatch is all that they do. All day. That and sleep. and eat. an insane amount of food. one thing I want to make clear is that this is TRUE
but a simple fact is often overlooked by beginners in the sport like me, eager to force 300 lbs. overhead. the key is to slow down, and remember the fundamental of the sport… Olifting is a jump. my first post illustrates this very amateur like…
the proof is in the motherf*&kin pudding.
but the fact remains. being a good weightlifter is scientific. Of course you need to be able to back squat heavy, pull hard, and have a solid foundation in strength. but a factor just as important is ones ability to generate speed.
It’s scientific. If you are strong but slow. speed and agility training will make you a better Olifter. If you are fast but relatively weak in what louie simmons calls “absolute strength”. Doing heavy compounded barbell movements will make you a better lifter.
With the buzz in weighting caused by crossfit, most are just eager to grab a barbell and go to town. when in reality, you may need to spend more time on the track/ speed ladder/ boxes etc.
speed is just as much a factor in weightlifting as absolute force is.
That being said, here is my workout today.
from the quarter squat on boxes. take 20 minutes to find a 5 rep max squat jump
between each set. perform ten depth jumps from a short box.
not for time. take rest as needed
with 50% of your 1rm HBBS. perform 5 full BACK SQUAT JUMPS with a 3 second isometric hold at the bottom of the position.
setup 4 boxes in a single file line with room between for depth jumps of increasing height. perform depth jumps from shortest to largest and then back down largest to shortest. down and back is one rep. perform 5 sets…
(consider this a couplet. the jump squats being 1, and the multiple sets of depth box jumps as 2)
take about a 10 minute rest, and find your max height box jump.