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PRESCRIBING OPTIMAL TRAINING LOADS FOR WEIGHTLIFTING DERIVATIVES BASED ON BODY MASS: A PRACTICAL APPROACH

Abstract

Marcel Lopes dos Santos1,3, Ricardo Berton2, Adam Jagodinsky1, J. Jay Dawes3, Michael Torry1, Kristen Lagally1, FACSM

1Illinois State University, Normal, IL; 2University of Sao Paulo, Sao Paulo, Brazil; 3Oklahoma State University, Stillwater, OK

Weightlifting derivatives are frequently utilized in training programs and substantial increases in muscle power can be attained when athletes train at loads that allow them to produce peak power outputs. These peak power outputs are described as optimal loads. Optimal training loads are traditionally determined based on percentages of a 1-repetition maximum test (1RM). However, given the time and resource constraints associated with 1RM testing a more practical strategy for determining training load may be useful, such as the use of body mass (BM). PURPOSE: The purpose of this study was to identify the optimal training load for the hang power clean (HPC), hang high pull (HHP), and mid-thigh clean pull (MTP) based on a relative percentage of BM. METHODS: Fifteen (n = 15) resistance-trained males with experience in weightlifting derivatives participated in this study (age: 21.8 ± 1.9 years; BM: 83.2 ± 9.0 kg; height: 175.4 ± 6.0 cm; 1RM HPC: 93.0 ± 12.7 kg; 1RM to BM ratio: 1.12 ± 0.13). A repeated measures design was utilized to assess power produced during the HPC, HHP, and MTP exercises at intensities of 30, 40, 50, 60, 70, 80, and 90% BM. A repeated measures one-way ANOVA was used to compare intensities within the same exercise and a two-way ANOVA was used to compare the intensities within all exercises. Kinematic data were collected through a 16-camera infrared motion capture system and processed based on a three-dimensional lower-extremity model. Kinetic data were collected from two force plates. RESULTS: Peak power was found at 80% BM for HPC and HHP and 90% BM for MTP. The greatest peak power output was found during the HHP for all intensities when compared to HPC and MTP (p ≤ 0.005). Power production was higher in the MTP from 30-70% BM when compared to HPC (p ≤ 0.005), but at 80-90% BM power production was higher in the HPC than in the MTP (p ≤ 0.005). CONCLUSION: Results indicate that load assignment for the HPC, HHP, and MTP can be prescribed using BM in healthy resistance-trained men. This is relevant for prescribing training loads for weightlifting derivatives that do not require a catch phase (HHP, MTP). Body composition and relative strength are some limitations associated with this method. Future studies should focus on different weightlifting derivatives and/or different populations (e.g. untrained males, females, etc.).

ACKNOWLEDGEMENTS: There are no professional relationships with companies or manufacturers who will benefit from the results of the present study.

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