Olympic Lifts are Power Movements. Thus, one of the most effective methods for developing Power.
Research (Dr John Garhammer) found Olympic Movements produce up to 52.6 watts per kilo of body weight; some of the highest Power Output, if not the highest recorded.
That is the primary reason that Olympic Lift Movement are part of all Football Players Strength Training Program, as well as the majority of athletes.
This term is a misnomer. It is really “Power Squats”.
What differentiates Speed from Power Training is the Training Percentages.
Speed Training with Traditional Exercise, such as Squats, utilized load of 10 to 40% of your 1 Repetition Max.
Power Training with Traditional Exercises, such as the Squat, employs load of 48 to 63% if your 1 Repetition Max.
Thus, the Westside “Speed Training Method” Training Percentages that are used and recommended really fall into Power Training, not Speed.
Squat Power Output
Speed/Power Squats are a good training method. However, they minimally increase Power Output and develop it.
Squats and Deadlifts produce up to 12 watts per kilo of body weight. The Bench Press produces 4 watts per kilo of body weight.
Even when the Training Percentages are dropped down to Speed and Power Training Percentages, their Power Output is at best around 50% of the Power Output of the Olympic Movements.
Power Develops Power
"Speed/Power Squats, etc will minimally increase Power Output and development.
There is no comparison between Speed/Power Squats, etc and the Olympic Movement when it comes to the development of Power.
Olympic Movements generate over 4 time the amount of Power of Speed/Power Squats, etc.
With that in mind, let’s look at …
The Clean High Pull
This Olympic Movement is easy to learn and perform
Here are some other…
Exercises That Rival Olympic Movements.
- Trap Bar Jump Squats: Research has demonstrated that this movement produces Power Output/Development that is comparable to Olympic Pulls, which makes sense.
Essentially, Trap Bar Jump Squats are identical to the Olympic High Pull.
One of the benefits of Trap Bar Jumps is there is virtually no learning curve.
- Heavy Kettlebell Swings: Research has demonstrated that a Heavy Kettlebell Swings with a Bell that is between 50 to 100% of your body weight produces Power Output the rivals Olympic Movements.
Are Heavy Kettlebell Swings Better Than Deadlifts?
Contreras provides research on the amount of Peak Force that Heavy Kettlebell Swing produce.
Contreras also provides you with information on how to make a cheap (about $20) "Hungarian Core Blaster’, that can be loaded with as much weight as you want to perform Heavy Kettlebell Swings.
I’ve loaded mine up to 170 lbs.
Learning Olympic Movements
They are an investment in one’s future training success. They have an enormous value.