Written by: Kosta Telegadas, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The strength and conditioning profession is home to many popular methods for building strength, power, and explosiveness in athletes. Two common types of these exercises are Olympic weightlifting movements and bodyweight/medicine ball power movements. Each method has its own advantages and disadvantages, and it's important for athletes to understand the differences between them in order to choose the most appropriate one for their training goals. By the end of this article, athletes and strength & conditioning coaches will have a much better understanding of which methods would best suit their training sessions.
Olympic Movements
Olympic weightlifting movements, also known as Olympic lifts, are complex exercises that require a high degree of skill and technique. They typically involve the use of a barbell and consist of three main lifts: the snatch, the clean, and the jerk. These exercises are designed to develop power, speed, and strength, and are often used by athletes in sports such as weightlifting, powerlifting, rugby, American football, and track and field. It is important to note that the athlete should present good technique in the overhead press & squat variations prior to learning how to perform the Olympic Lifting Movements.
Advantages Of Olympic Movements
One advantage of Olympic weightlifting movements is that they are highly effective at building explosive power. These exercises require athletes to move heavy weights at high speeds, which helps to develop fast-twitch muscle fibers and improve overall power output. Additionally, Olympic lifts can improve flexibility, mobility, coordination, and body awareness; making them valuable tools for developing overall athleticism. These benefits will allow the athlete to jump, sprint, and throw with more output generated from the central nervous system.
Disadvantages Of Olympic Movements
However, Olympic weightlifting movements also have some disadvantages. They are complex exercises that require a high degree of technical skill, which can make them difficult to learn and master. Improper technique can lead to injury, particularly if athletes attempt to lift too much weight too soon. Additionally, Olympic weightlifting movements are not always practical for athletes who do not have the following.
Access to barbells/other weightlifting equipment
Proficient mobility
Adequate stability in the squat and overhead press movements
Traditional Power Movements
Bodyweight and medicine ball power movements are other popular forms of strength and power training. These exercises use an athlete's own body weight or a medicine ball as resistance and typically involve explosive movements such as jumps, throws, and slams. Examples of bodyweight/power movements include:
Box jumps
Sprints
Band resisted sprints
Medicine ball slams
Medicine ball throws
Medicine ball overhead toss
Advantages Of Traditional Power Movements
One advantage of bodyweight and medicine ball power movements is that they can be done anywhere, without the need for expensive equipment or a gym membership. These exercises are also relatively easy to learn and can be modified to accommodate different training ages and performance goals. Additionally, bodyweight and medicine ball power movements can help to improve overall conditioning, agility, and explosiveness, making them valuable tools for athletes in a wide range of sports.
Disadvantages Of Traditional Power Movements
However, bodyweight and medicine ball power movements also have some disadvantages. They may not be as effective as Olympic weightlifting movements for building maximal strength and power, particularly in more experienced athletes. Traditionally, they do not maintain mobility due to the range of motion differences compared to the Olympic weight-lifting movements. Additionally, some athletes may find that these exercises become too easy over time, as they adapt to the resistance provided by their own bodyweight or the medicine ball. However, this can be overcome by increasing the velocity or resistance used for the traditional power movements.
Conclusion
In conclusion, both Olympic weightlifting movements and bodyweight/medicine ball power movements have their own unique advantages and disadvantages. For athletes who are looking to develop explosive power, Olympic weightlifting movements may be the most effective choice, as they are specifically designed for this purpose. However, for athletes who do not have access to weightlifting equipment or who are just starting out with strength training, bodyweight, and medicine ball power movements can be a great way to build overall athleticism.
Ultimately, the choice of which method to use will depend on the athlete's individual goals, experience level, and access to equipment. As always please feel free to take my work and build off of it. feel free to reach out to me here or direct message me on Instagram if you want to talk programming as coaches!
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Kosta Telegadas, Executive Contributor Brainz Magazine
Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!
References:
Biagioli, B. (2015). Advanced Concepts of Strength and Conditioning
Bondarchuk, A. (2007). Transfer of Training in Sports
Verkoshansky, Y. (2003). Supertraining
Zatsiorsky, V. Kraemer, W. (2006). Science and Practice of Strength Training
