It’s your choice.
Yes, Olympic Lifts need to be fast. So do Box Jumps.
The Russians did the research. The Top 3 lifts with the best correlation for raising one’s Snatch and Clean & Jerk are…
The Power Snatch
The Power Clean
So if your sport is Weightlifting, you better be busting your ass at raising your training weights in those lifts.
But that’s weightlifting. What’s YOUR sport?
If it’s Discus, maybe it’s the power curl. If it’s Shot-Put, maybe it’s the Push Jerk.
Even Loui Simmons, someone who doesn’t use any Olympic lifts to train his athletes, reccomends the Push-Jerk to Shot-Putters because in his observation “The Higher the Push-Jerk, the farther the throw.”
Whether you believe Lou’s opinion about the Push-Jerk’s carry-over to the Shot-Put or not, the point remains the same. YOU need to find the lifts that will give you the maximum carryover to your sport.
So what is the lift with the maximum carryover for your sport?
Don’t worry. I took the liberty of looking at your post history. You’re a sprinter. So let’s do some goddamn thinking out loud. I’m no sprinting expert, but let me have my fun and tell me what you think of my ideas.
There are at least two types of training you need to do in the gym. The first type is building raw, explosive power from a dead stop.
Stuff like Hang Power Cleans, Hang Power Snatches, Deadlfits, Weighted Chins, Box Squats, Box Jumps, All sorts of Medicine Ball Throws, Broad Jumps, and Vertical Jumps.
Maximal Effort Training will be best for this stuff. The Higher your Max Hang Snatch or Max Box Squat, the more carryover to your start off the blocks. Think about it. Increasing your 1RM in the Hang Snatch would have more carry-over than increasing your 5RM, wouldn’t it?
Then there’s training your body to preserve and utilize the stretch-reflex in your muscles. Stuff like Free Squats, Bench Press, Depth Jumps, Romanian Deadlifts, Dumbbell Rows, and Lunges.
Train exercises like these with higher reps than you would the first group of exercises. And train them after you train any exercise that falls into the 1st category. Do challenging sets that last as long as a 100m or 200m race.
This will train you to continue producing large amounts of force as you sprint, because most of the time the person who wins the sprint is the one who doesn’t slow down.
Medicine Ball Throw OR Hang Power Snatch
Standing Broad Jump OR Hang Power Clean
Box Squat OR Free Squat
2-Board Press OR Push Press
Weighted Chin OR Dumbbell Row
45’ Back Raise OR Good-Morning
Go down the list and pick. You don’t have to pick just 1 column. Just lift some weight!