Optimal Load and Power Spectrum During Jerk and Back Jerk in Competitive Weightlifters
Francisco Javier Flores1, Silvia Sedano, Juan C Redondo
11Service of Physical Education and Sports, University of Salamanca, Salamanca, Spain;2Laboratory of Physiology, Miguel de Cervantes European University, Valladolid, Spain; and3Faculty of Sports Sciences, Department of Movement and Sport Sciences, University of Leon, Leon, Spain.
Journal of Strength and Conditioning Research
|February 22, 2017
Summary
Competitive weightlifters seeking maximal power output should utilize loads between 80-90% of their one-repetition maximum (1RM) for both the jerk and back jerk exercises. This load range optimizes peak power development in these key weightlifting movements.
Area of Science:
- Sports Science
- Biomechanics
- Strength and Conditioning
Background:
- Peak power development is crucial for athletic performance, yet optimal training loads remain debated.
- Understanding the power-load relationship in Olympic weightlifting movements like the jerk is essential for effective training.
Purpose of the Study:
- To determine the optimal load (Pmax load) and optimal power spectrum (OPS) for maximizing peak power (Pmax).
- To compare these parameters between the jerk and back jerk exercises in competitive weightlifters.
Main Methods:
- Thirteen male competitive weightlifters completed one-repetition maximum (1RM) testing for jerk and back jerk.
- A power test was conducted across loads ranging from 30% to 90% of 1RM for both exercises.
Main Results:
- The Pmax load was identified at 90% of 1RM for both jerk and back jerk.
- No significant difference in peak power was observed between 80% and 90% of 1RM loads.
- Peak power output did not significantly increase across different loads in the back jerk exercise.
Conclusions:
- Loads equivalent to 80-90% of 1RM are recommended for optimizing power in jerk and back jerk training for competitive weightlifters.
- Training programs can effectively utilize this load range to enhance power development in these specific lifts.
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