By Dr. Nicola Sacchi - Author of the book: Drugs and doping in sport -
Several researches have now shown how the weightlifting exercises, ie tearing and momentum, are effective in improving the performance of fast and explosive strength. Already in distant times we have seen how weightlifting athletes get exciting results in jump, sprint and thrust tests. Several comparative studies have shown that in vertical jump tests the results of the weightlifters are better than those of sprinters, powerlifters and strength athletes of different disciplines [Stone et al, McBride et al]. The results of these tests are explained by the fact that the weightlifters are equipped with high acceleration of the force (explosive force), that is ability to develop high degrees of strength in a short time.
This greater capacity is certainly given by the methodical execution of the tear-off and momentum exercises, given that the other preparation exercises - such as squats and deadlifts - are routinely performed also by athletes of other force disciplines. These specific exercises have the advantage that they can only be performed explosively, forcing the athlete to develop high accelerations of his own strength. These accelerations allow the athlete to improve in jumps and still shots. Furthermore, the sudden change of direction that the athlete has to perform in the descent under the barbell during the squatting phase optimally trains responsiveness and coordination, which are also indispensable for athletes of any discipline.
The acceleration to the force or explosive force, trained with tears and impulses, is one of the fundamental components of the athletic condition of various sports disciplines, like all team sports and all ring sports, without considering the implications it has in numerous disciplines of athletics as in the jumps, in the throws and in the tests of speed.
These implications make these exercises indispensable in the athletic preparation of players, rugby players, basketball players and volleyball players, as well as of course all those who engage in ring sports. Obviously, each of these disciplines must use these exercises in a different way, taking into consideration the type and duration of the technical gestures characteristic of the discipline itself.
Volleyball
The volleyball player needs to develop the elevation to the maximum. In this sport it is essential to jump as high as possible for a limited number of consecutive jumps, since an action in volley lasts a few seconds and at each jump (wall or dunk) follow game seconds where no explosiveness is required (reception and raised). The use of Olympic exercises must therefore be aimed at developing maximum explosive strength to maximize elevation; therefore, it is recommended to use maximal and sub maximal loads in the squat, snatch and clean & jerk exercises.
Ring sport
Those who get in the ring need to have high degrees of explosive strength to hit the opponent for a period of one shooting, which varies from 2 to 5 minutes depending on the discipline. Therefore, the Olympic exercises must be carried out mainly with moderate loads and at high execution speed, with a high number of repetitions, also using circuit training and time working, to train resistance to explosive force and fast force. To be effective, the blow delivered to the opponent has very high speeds that are not achieved using sub-maximal loads; therefore, to better adapt the athletic preparation to the technical requirements, it is advisable to work at reduced loads, thus favoring speed. In this case, the momentum in the upright position and the simple reach to the chest in an upright position (power clean) is best given, even the snatch in squatting without the subsequent distension of the legs is an effective exercise to develop speed and responsiveness useful to the athlete of the ring.
Particularly important for the players is the explosive force not only to shoot, but also to resist conflicts with the opponents. The actions of soccer generally are of modest duration and therefore the Olympic exercises must be performed with sub-maximal loads and with more moderate loads with low and medium number of repetitions, to train maximum strength, speed and stability on the knees. Also in this case the exercises that are best suited - as they adapt more faithfully to the technical gestures of the footballer - are the momentum in standing position, the squat means and the power clean.
Rugby
The rugby player must have resistance to the explosive force due to the succession of gambling actions characterized by high contact with the opponent. In this sport, the ability to overcome opponents is dictated by speed and the ability to accelerate and resist contrasts. These physical qualities can be trained through the Olympic exercises, using both the complete tear and momentum movements and the propaedeutics with power clean, power snatch, explosive detachments etc., using both maximal loads with a low number of repetitions, and average ones with a greater number of repetitions.
basketball
Basketball is a sport with mixed commitment, so the Olympic exercises must be used to improve elevation - working with maximum sub and maximum loads and low number of repetitions - and resistance to fast force, working with low load and high number of repetitions. The work must be developed both with complete movements and with the preparatory ones, such as power snatch, jerk and power clean, to improve reactivity from a standstill and speed.
The athletes, and more generally all the practicing sportsmen, must carry out training able to improve the athletic components necessary to develop the maximum performance in the competitions.
Many times, especially in the case of non-professional athletes, who do not have the possibility of being followed by an athletic trainer, the strengthening activity is carried out with improbable machinery for muscle toning, which in many cases is absolutely useless. Fundamental exercises such as Olympic lifts are "out of fashion" as they are too complex to explain. It is time, however, to return to the things that matter; therefore, it is time to take back the barbell and perform tears and impulses, given that, despite the passing of the years and the fashions of the moment, the best tool to train the body in a global manner is confirmed. The high achievable explosive strength gains make these exercises fundamental in the athletic preparation of all those disciplines in which it is important to develop high degrees of strength quickly, therefore in all sports where anaerobic components are present.
