OLYMPIC WEIGHT LIFTING alternatives FOR COMBAT ATHLETES
When developing explosive power for fighters Olympic weightlifting techniques such as a clean and jerk and snatches come to mind. Olympic lifting has shown to produce some of the highest forces in power when it comes to training.
Long story short, this translates to an improved ability to generate more force from the floor and into your punch. The reason why so many coaches like to use Olympic lifting is due to the triple extension performed at the ankle, knee and hips. This is a key component of many athletic movements, therefore being able to load it up and improve your ability to generate force seems like a no-brainer.
“Time is money”
However before jumping head-on and throwing Olympic lifting into your next training program there are a few caveats. Common issues with Olympic lifting is that it takes a long time to become proficient in the movements. They also have a big learning curve due to them being highly technical. Unfortunately we don’t always have the time to spare or the resources to be able to accommodate for this, particularly if we are in a fight camp.
Another limitation is that they require a fair amount of mobility in to perform them properly, particularly at the shoulder when going overhead. Due to the repetitive nature of the sport, fighters generally have poor shoulder and thoracic mobility. This means we need to switch our approach as to how we go about getting the same or similar bang for your buck using alternative exercises.
Choosing Smarter Alternatives to the olympic lifts
When picking exercises we have to first identify WHY do we want to use the particular exercise and WHAT are we trying to achieve from them?
Are we looking to move heavy weight fast (Strength-Speed) OR to move lighter loads as fast as we can (Speed-Strength)? Answering this question helps to pick the right tool for the job.
Here are a few alternatives that you can utilise within your training. If you have access to a velocity-based training (VBT) tool such as a FLEX or PUSH band these can be helpful to provide objective measurements to your training.
Exercises for Strength-Speed
We suggest using 80-90% 1RM or 0.75 m/s to 1.0 m/s if using a VBT device.
Pin Squat
Trap bar Pulls
Barbell Push Press
Clean Pull
Exercises for Speed-Strength
We suggest using 30-60% 1RM or 1.0 to 1.3 m/s if using a VBT device.
Barbell Counter-movement Jumps
Banded Trap bar Deadlift
Trap Bar Jump
Kettlebell Swings
Medball Overhead Toss
These are just a few exercises that you can now use within your tool kit as a way of developing specific attributes that you need as a fighter when implemented correctly into a structured training. In our reel below you can see our Olympic lifting alternatives being used with our boxers.
Hope these provide value to your training. If you’re looking to take your training to the next level, Sign up to our 2 week free program trial below & we’ll show you that we can get you there 🔥
—Coach Tyrell