I was wondering if anyone out there adds in Plyometrics to their Olympic Lifting Programs, and if so, did they make a noticeable gains on your lifts?
I think it might work the other way around, not sure if doing non resistance work will help you achieve better at resistance work. Through common sense I would definitely think no, but it wont hurt them and its great thing to add if your doing sports like basketball.
Plyometrics would require you to reduce your overall training volume. Although it is good if you want to spark new gains in explosiveness, it could be counterproductive because you won’t be able to work on your oly lifting techniques as much.
Furthermore, plyometrics rely on explosiveness from the SSC caused by a fast eccentric action. Oly lifts on the other hand concentric explosiveness without the aid of the SSC. If there would be any carryover from plyometrics to oly lifting, I think it would be insignificant.
I am fairly certain that the use of plyometrics originated amongst Russian olympic lifters and athletes. That alone should tell you something.
the catch phase in the clean, and in the snatch make use of the SSC… the transition from explosive phase also relies heavily on SSC…
i don’t oly lift so i can’t answer from personal experience…
depth jumps and high intensity plyos can improve lifts “acutely”, similar to a form of stimulation…
"Acute Effects of Plyometric Exercise on Maximum
Squat Performance in Male Athletes
"
depth jumps performed prior to 1RM back squats, improved the 1RM back squats…
same stuff can apply to oly lifts acutely…
over the long term though, plyos should definitely help improve the olympic lifts through improved SSC/SEC etc.
peace
[quote]undeadlift wrote:
Plyometrics would require you to reduce your overall training volume.[/quote]
No they wouldn’t. You certainly wouldn’t want to go crazy with them, but you’d never want to use a large volume of plyo work.
3-5 sets of 3-5 at the beginning of one or two sessions per week will be fine. These are “relaxed” sets, too. take a few breaths or walk around a little between reps.
some people at my gym who oly lift competitively do box jumps, and also do this like calf raise/jump thing with a barbell on their back