With Big Jim done at BU and Little Will starting a professional career, I think it’s safe to say the Olympic trend at Ironworks will start to die off.
This is great news because all it does is attract non-athletic, weak hipsters like Tree Man.
So for those of you on a quest to take your lower body and hip power to another level, but don’t want to hang out with hipsters, you’re in luck.
You can build tremendous lower body power using the lovely new Trap Bar!
Here’s the evidence to back up my claims.
Research on Cleans
First, a quote on the importance of training with the appropriate weight.
“…training with a load that maximizes power output (the optimal load) was shown to result in the greatest increases in muscle power. Therefore, identifying the optimal load in lifts commonly used for power training is critical.”
Now, for the percentages where peak power outputs occur in Cleans.
“…the optimal load in the Power Clean to occur at 80% of 1RM.”
Peak power at 80% averaged 4786 Watts.
Additionally, another study cited in the paper found similar percentages to maximize power output. Specifically, research performed by Kawamori and associates established that peak power in the Hang Clean was achieved at 70%.
So, between the 2 studies, power output was shown to be maximized at 70% and 80%.
Research on Deadlift
The 2nd study looked at force and power outputs of a Straight Bar Deadlift and a Trap Bar Deadlift.
Maximum peak power values averaged 4872 Watts. …A higher power output than a Power Clean, pretty interesting, huh?
Anyway, these values were obtained from the Trap Bar Deadlift at 40%.
However, with a speed deadlift, there is deceleration at the top. This is not something you want if you’re looking to improve power output.
That got me thinking- what could be done to eliminate that?
One Suggested Application
Here’s what I came up with.
Who remembers when the gym looked like that?
Anyway, by adding a jump at the top, the deceleration is eliminated.
Additionally, even though you’ll be using relatively light weight, I suggest dropping the bar to minimize any added compression that would occur when landing with the Trap Bar.
***By the way, if you plan on doing this exercise, you’d better be sure you’re using bumper plates so The Chief doesn’t kill you.
How To Use It In Your Program
First, take a look at Prilepin’s Chart.
For a great video on how to read/use it, watch this.
Ok, so if you were using a Hang or Power Clean, this is what you would do.
1. Notice the 70-79% row (remember 70-80% has been shown to maximize your power output depending on the variation).
2. Note that the total reps per set are between 3-6.
3. Also, note the optimal number of total reps and the range. In this case they are 18 and 12-24, respectively.
This means that the total number of reps should be between 12 and 24. This total should achieved by using sets of 3-6 reps.
Because the Jump Deadlift has a similar objective and power output, the same suggestions would apply. The only difference is that you would use 40% of your max.
Ok, Let’s Wrap This Up
Alright, I’ll be honest- I was just joking earlier. I think the Olympic movement at Ironworks is pretty awesome. I decided to post about this because I was doing jump deadlifts the other day and Suzie Titchen asked me about them.
She thought they may help her to get more pop when performing Cleans and Snatches.
So for those of you Olympic lifters who are looking for a potentially helpful accessory exercise, give this a shot.
For those of you who want to improve your power without having to spend hours perfecting your Olympic technique, give this a shot.
And for those of you who go to a “gym” like Planet Fitness, don’t give this a shot. You will get thrown out.
Your thoughts on Jump Deadlifts and how they may fit into your program?
Your thoughts on “gyms” that would throw you out for trying to increase your power?
Your thoughts on Tierney bringing donuts more often?
Cormie, P., G. McCaulley, T. Triplett, J. McBride. Optimal loading for maximal power ooutput during lower-body resistance exercises. Medicine & Science In Sports & Exercise. 0195-9131/07/3902-0340/0, 340-349. 2007.
Swinton, P., A. Stewart, I. Agouris, J. Keogh, R. Lloyd. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research. 25(7), 2000-2009. 2011.