WHY TRAIN THE OLYMPIC LIFTS FOR ATHLETIC PERFORMANCE?
-Ground Based: Create force by driving against ground; triple extension
-Time Efficient: 1 exercise works multiple muscle groups.
-Full Body Development:
Develops Kinesthetic awareness
Increases Muscle Fiber Diameter (Hypertrophy)
Increases Neural adaptations:
Rate of Force Development
Motor Unit Recruitment
Synchronization of Motor Units
-Efficient way to train the core
-Functional movements that promote mobility of the Ankles, Hips, Shoulders, and Spine
-Primary multi joint movements that train every muscle group are performed in every rep of a Snatch or Clean & Jerk – Deadlifts, Rows, Squats, Overhead Presses, and Jumping
-Power Production – a full speed Snatch or Clean has the ability to generate 3,000 Watts of Power, while the 2nd Pull (triple extension) can generate 5,500 Watts of Power when executed during the full lift. The jerk alone can generate 5,400 Watts of Power. (Back Squats and Deadlifts alone, by comparison, only generate 1,100 Watts of Power.)
Based on the work of John Garhammer PhD
WHY TRAIN THE FULL LIFTS AS OPPOSED TO JUST DOING PULLS?
Catching a full Clean or Snatch in the proper position promotes functional stability. We are learning not only how to APPLY force, but also how to RECEIVE force. Learning how to change direction at a high rate of speed under great resistance, how to brace the core, and how to receive impact has tremendous carry-over to the athletic field. This leads to greater injury prevention, higher degrees of athleticism, and better overall athletic performance. Doing pulls alone completely misses this benefit.