I have been wanting to write this article for a couple years now. I waited because I felt like I did not have enough experience in the trenches coaching and I did not want to come across arrogant. Writing this article may piss some coaches off, and I am okay with that. This is in no way a knock on how other coaches are coaching their athletes, but I do have enough experience to believe that certain movements are not necessary for the physical development of athletes. Olympic lifts have no place in an athlete's physical preparation.
I am writing about this topic because I have great respect for the athletes who abuse their bodies and make sacrifices the general population will never know for the entertainment of others. I have learned the athlete comes before the training program. I do not mean they have to be babied, but they need to be kept as healthy as possible. I believe Olympic movements and their derivatives are one of the causes for non-contact soft tissue injuries. I believe the athletes should be given more rest and have reduced volume in their overall training programs. One way this can be achieved is to eradicate the Olympic movements from the physical preparation programs for athletes who do not participate in weightlifting.
With the popularity of Crossfit, Olympic lifting has infiltrated the mainstream of fitness and exercise. However, in the last two decades the Olympic lifts have become more popular in the physical preparation of collegiate and high school athletes. I must admit, performing these movements is fun and will give a lifter more variety in their training. However, when it comes to preparing an athlete for sport (except weightlifting), the Olympic lifts should be exiled from the training program.
Being in the weight room for several years with ten different head strength coaches, I have seen many different ways to perform these movements; and almost all of them are a rep away from either contributing to an injury or causing an injury. There have been several instances in my career I have heard, “coach my wrist hurts, my back hurts, and my knee hurts.”
The wrist is hurting because the athlete is not punching his elbows up high enough and catching the bar on the shoulders while performing a power clean. Some athletes also do not have enough flexibility in their lats to punch up the elbows. When the athlete catches with the elbows pointed down all the stress is not distributed across the body, instead all the stress is being accumulated in the little bitty wrist joint. What do you think is going to give first?
As far as the lower back hurting, many of the pulls I see have been initiated with the lower back. The pull is supposed to be initiated from the hips. I see butts shooting up high before the bar has passed the knees. Once this occurs, any power that was generated with the legs is lost and must be made up for by utilizing the lower back to finish the movement. So what is supposed to be a power clean ends up looking like a stiff legged power reverse curl. This is an extreme example of technique witnessed, but it is not exaggerated. And when I watch an athlete perform either a snatch or power clean and I see the knees shoot forward when performing the catch phase of the movements, I can see why their knee hurts. Another reason why the knee hurts is the knees are allowed to be pushed in while initiating the pull. The knees look like a newborn baby deer taking its first steps out of the womb.
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I have already touched on the lack of flexibility in the lats, now let’s briefly focus on the lack of hip flexibility. As the weight gets heavier, the lifter is going to need to drop his hips and butt fast and low enough in order to catch the bar at its highest point, which is not very high once the lifter’s load is above 85%. Many of the athletes performing the power clean do not have the hip flexibility to sit in the bottom of a front squat and stand up with the weight. Instead, what is commonly seen is the athlete catching the weight without much hip descent (if any) standing up- right.
I will be the first to admit an athlete must be very strong to perform these movements with bad technique. Very strong! I will also admit all of these examples given are able to be remedied as well. However, at what cost? How much time are you willing to put into fixing all of the problematic areas of these movements? How much time are you willing to put into perfecting these movements? What it all comes down to is time and coaches at the collegiate level are only allowed the time within NCAA guidelines.
Now, I do understand why coaches use the movements. They believe their athletes will enjoy the same athletic benefits as Olympic lifters. However, the difference is that the Olympic lifters have practiced these movements multiple times a day for several years and the average athlete walking into a collegiate weight room does not have enough experience with these movements to enjoy the same benefits as an Olympic lifter. The Olympic lifters who are performing these lifts at a high velocity and have incredible vertical leaps are power cleaning more than twice their bodyweight. I have yet to see an athlete duplicate this feat. The best I have seen is an athlete power clean a little over 400 pounds and he weighed close to 260 pounds, if not more. Compared to an Olympic lifter, this is not impressive. Besides, since when did linemen on the football field care about their vertical jump? Their job is to maul motherfuckers, not jump over them. My last week at Southern University I told an O-lineman he made his money by protecting the quarterback, not jumping over defensive players.
Some coaches believe these movements will have a direct translation to the athlete’s sport. There is nothing performed in the weight room that will have direct translation to any sport other than powerlifting, strongman, and weight lifting. During my six years as a coach (both collegiate and high school), nobody has been able to prove these movements will make an athlete better at their sport. This is ultimately what the Physical Preparation profession is all about — assisting the sport coaches with the improvement of athletes.
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I have heard some coaches claim the Olympic lifts will make the athletes more explosive and generate more power. I say bullshit! Much of the volume I have seen is over 60% of the athlete’s 1RM, the last set of power cleans and snatches for an athlete above 75% take longer than the first, and the technique gets uglier. The last set typically takes longer to complete because he is not given enough rest time between sets. By the time the athlete gets to his last set, he has blown his load. He spends more time looking at the bar than he does moving the bar, and the bar speed has slowed down.
The formula for power is as follows: Power equals weight divided by time (P=w/t). In a nutshell, moving weight as fast as possible. The alactic energy system (short term energy system) is trained when an athlete is performing a high intensity movement for less than ten seconds with rest period up to three minutes. This is all basic physiology, but it gets thrown out when it does not coincide with the agenda of the strength coach. So I am left with this question: How is the athlete training for power when the load is too heavy to move at a high enough velocity to elicit a desirable training effect while the set is taking too long to stay within the timeframe of training for power?
Another point I would like to make is, it is absolutely irresponsible for a coach to have unprepared athletes perform these movements. And what I mean by unprepared is, poor lower back strength, poor posture, weak hamstrings, and weak glutes. Some kids walk into a collegiate weight room for the first time and they cannot hold the bottom of a squat position for long without falling forward. They do not know how to contract their glutes and hamstrings because they were never taught how. They were also never taught how to create a rigid neutral spine when performing a squat and they have slumped shoulders from performing endless sets of bench press and pushups in high school. But when they first get to some college, coaches the first thing they learn after a crash course in squatting is how to do a hang clean even though lower back, hamstring, posture, and glute issues have not been worked out yet.
It is the responsibility of the physical preparation coach to provide the sport coach and staff with a healthy product (athletes) they can use to win games and championships. If a basketball player has a chronic wrist injury because of poor technique with cleans this is the fault of the physical preparation coach, and this can hinder the fluidity of a players shooting and other ball skills. The same goes for a linemen on the gridiron. If his lower back or shoulder is hurt because of Olympic movements, he is going to have a long day against D linemen and linebackers. And I get that all athletes play with pain at some point; it’s part of the game. As I stated earlier, providing sport coaches with healthy athletes is top priority. Not chasing numbers.
Timothy W Martin is a graduate student at Southeastern Louisiana University (SLU) and has interned there for 4 years, plus the 2015 spring semester at Southern University in Baton Rouge, Louisiana. Played club rugby for the SLU Lions in 2012 and has a background in MMA training. He is earning a master’s degree in sport management and is in the beginning stages of opening his training facility Frontline Athletics. He has recently stopped MMA and is focusing more on getting bigger and stronger; and is training for his first powerlifting meet.
In highschool when I threw discus/shotput, we used the squat, bench, deadlift and powerclean in the weightroom and plyometrics one to two times a week. I noticed when my clean/squat/box jump increased, I threw farther (more so in discus than shot). When I asked my coach why we did those lifts, he said that it was the way he trained in college for shot/discus from his coach.
It all comes down to smart coaching, understanding progressions, and addressing alternatives for individual athletes.
Olympic lifting movements are not the "be all end all" but another valuable resource for developing athletic qualities-just as any other movement category or modality selected.
You make a valid point about the wrists. However, any halfway competent coach who isn't driven by ego will simply modify the clean to a high pull or power pull and still get the benefit of triple extension (the whole reason Olympic lifts are used in athletics).
And, you are right, the weight room will not make an athlete a better athlete. It makes them stronger. Obviously, not getting injured in the weight room is extremely important. But, it's the coach's responsibility to teach proper technique. If they cannot teach the Olympic movements or their variations they should not be performed.
Making the blanket statement that Olympic lifts should be completely dropped from all athletic training programs is very irresponsible. Six years of experience does not make you an expert in your field. You're still a newcomer.
Tim, a couple of points-you discuss potential injury concerns as a reason to eliminate all O-lifts, couldn't the same be said for any movement/exercise category based on the justification that you make?
You discuss giving the athletes "what they want," I couldn't disagree more-my job as a strength coach (D1 Olympic sports) is to optimally prepare my athletes from a readiness standpoint to be able to perform at the highest levels, not necessarily giving them a lift "they want"- my athletes trust my guidance and the environment that is created leads to a culture of success when they step onto the field/court etc..
Getting athletes stronger is huge, but getting them to buy in is even bigger. Making them do things they don't want to do is part of sports. I hated most of my training for football, but I understood the drills, lifts and methods were necessary for my development and the teams development.
If you don't like Olympic lifts that's fine. You won't find a program worth a shit that doesn't use the Olympic lifts, at least most of the time during their training (I can potentially see dropping them during the competitive season, although I do not). Jumps and throws are important and are decent alternatives, but much like the squat, there' no replacement. Jumps and throws are less effective options.
Obviously, you'll do what you want to do and what you're comfortable doing and there's solid reasoning in that. Never teach something you're not confident in. I challenge you to get VERY good at teaching the Olympic lifts and some variations so that you become more well-rounded as a coach. If your reasoning is the potential for injury then stop squatting, benching and pulling, too. Now you're left with a housewife program.
The weight room is inherently dangerous. It's your job to lessen the danger by teaching and coaching properly.
Great article. I truly believe what you are saying. I have been trained to coach Olympic lifts through USA weightlifting. I understand the benefits of doing them, but what I see in high school athletes is this huge push to do these exercises. Like you said it takes a lot of time to get really good at these lifts. HOW MUCH TIME DO YOU WANT TO SPEND DOING IT? that is the questions. If someone is set on doing it, then fine, but they better spend the time to teach it right and make sure their athletes are ALL doing it right.
I find most high school athletes need work in the basics, and to get a athlete stronger all around (in my mind) should be the goal. 90% of those kids wont be going into college anyway. You need to train them to be better high school athletes.
As stated in one of the comments the Olympic lifts work the triple extension. Well yes they do, but they are not the only exercises that work the triple extension. The coach i took my olympic lift certification through was very honest about the fact that most their are other lifts that will work on the triple extension. Hip thrust is a good exercise that comes to mind.
Bottom line, for most athletes you do not need to do these complicated lifts that take up so much time to teach properly. Work more basic lifts, get the kids stronger, simple as that.
As far as athletes wants, it's always a give and a take. If I have an athlete that doesn't want to learn the weightlifting movements, I'm certainly not going to waste my time teaching it. I will get them to buy in to another movement for power development. Especially with high level athletes. If they got to where they are at without the weightlifting movements, you can probably continue to increase athletic qualities without the use of weightlifting movements via jumps/throws/etc. To say that an athlete needs to clean, jerk, and snatch is drastic. Buy in is the most important part of an athletic development program. Beyond that, some things work better than others, but there is no end all be all movement.
I also think that the time available to teach the movement and the ability of the coach is important. If you have a team that doesn't train year round, and you want to be able to use the weightlifting movements, the coach has to be able to teach the movement efficiently and effectively. If the coach is not confident in his or her ability to do so, then don't coach that movement. Just because it takes a coach 4-6 weeks to progress a clean doesn't make him or her a bad coach, but when you may only have a group of athletes for 6 weeks then not see them again for 4 months, it is not an efficient use of anybody's time.
Too many variables to say you have to all the time, or you shouldn't ever.
At the high school level, it's all about the ability of the coach. I see some freshmen come in and I don't have to teach anything. Sometimes it's just scary to watch these kids do what they were taught in high school. And, I agree with another poster who said something about keeping it very simple in high school. Again, it comes down to the coach instructing the athletes.
As far as the teams that come in for 6 weeks and then you never see them again, I also agree. But, those are usually teams where ANY kind of lifting will benefit them so why take time to explain and teach the Olympic lifts if they won't be back in for a year? This is a relatively isolated circumstance in my experience. Generally, I use the Olympic movement with these teams as a part of an extended warm-up. If any show proficiency I'll allow them to work at it.
Obviously there are no absolutes, but there are a good number of movements that absolutely need to be in certain teams' programs to garner the desired result. In reality, there are a lot of coaches who really don't have the ability/knowledge/experience to be good strength coaches, yet they still have jobs. Such is life.
From personal experience with my volleyball team I can tell you that Olympic lifting doesn't not cause soft tissue injuries. I had a coach who would not let the girls do anything that slightly resembled an Olympic lift, which was difficult for me because I am a firm believer in cleans, snatches, and jerks. That year we had 5 soft tissue injuries on a 15 person roster. Fast forward 1 year with a new coach who allows me to program how I see fit and we have had 0 soft tissue injuries. ZERO. The girls learned how to clean, snatch, jerk, push press, all of them and have seen a HUGE improvement on the court and in how they feel. Overall the team has never been this strong, never won this many game (and we're only halfway through the season), and never been this healthy.
Properly teaching every movement is the point of our job, and if you think there are problems with a lift because of how an athlete moves then you need to learn more about how to correct the movement first.
Like it's been stated already, there are progressions that enable athletes to learn form that while it may not be Olympic-quality, it is good enough to protect them from injury while reaping the benefits of triple extension overload and the force absorption qualities of the catch. I had to teach my high schoolers Olympic lifting because the head football coach wanted it and because I wanted the boys to learn proper technique so they aren't creating bad habits on their own or going to potentially play in college and being able to be ahead of their peers who weren't taught.
I am young like you are Timm, but you are pigeon holing yourself by completely writing off Olympic lifting altogether. That could keep you out of a job if you are unwilling to budge instead of just becoming a more developed coach and learning how to coach the lifts safely. Sport coaches can still be stuck In their old ways, and you have to accommodate that, or else you will find yourself at home watching others do the job you could've had with more open mindedness
The article is full of opinions, there is no research or scientific evidence to support your ballsy statement. Also you just made yourself less dimensional by cutting Olympic exercises from your programs. What happens when you are under a coach (strength or sport) that wants athletes to use Olympic movements, can you teach them, can you do them and can you give proper modifications, not just dumping them?
When a coach sees any athlete doing any movement wrong, do your job and find a way to help the athlete correct the movement. If a coach just dumps it from the training session they are just being lazy.
Comparing Olympic lifters to College athletes is apples and oranges. Cleans are difficult movements, but If you can make a difficult movement look easy you got that athlete better. It could go from shit to suck and from suck to ok and ok to pretty good, that is progression and that is a win. I believe everything translates. In the weight room if we take an athlete and help them get strong(er), faster and more confident then they will absolutely become a better athlete. Sports are dominated by strong people and you can't buy strength from the dollar store, you have to suck it up and put the time. Hard work works.
Unprepared coaches should not coach exercises they do not know, that is irresponsible. Not knowing your athlete's current capabilities would also be irresponsible. The article complains about athletes being too weak or raw to complete certain movements. You have identified problem now fix it...teach them.
http://journals.lww.com/nsca-scj/Citation/2001/06000/A_Brief_Review__Explosive_Exercises_and_Sports.3.aspx
http://journals.lww.com/nsca-jscr/Abstract/1996/05000/Improving_Vertical_Jump_Performance_Through.15.aspx
i do know how to teach these movements. i have used them myself. i think olympic lifting is an awesome sport.this was the first way i learned how to train athletes. they are nothing new to me. the problem i have with them is the amount of time it takes to train the athlete in these movements safely. and i cannot speak globally about what other coaches do, but i have seen coaches who are proficient at the movements themselves teach their ass off and get very little results technique wise out of these movements.
the title is off putting and maybe a little ballsy. but i wanted to stir the pot. i got plenty of reaction out of this article. and i feel honored that matt rhodes (welcome to rhodestown) took the time to read this article. its also humbling to read his comments as well; including everyone else who commented. i do not need everyone to like my work. and as far as the research goes im not really into reading as much as i am into doing.
CJ i do thank you as well for taking the time to read my article and for commenting. i got more out of this comment than any other. and we can agree to disagree. i did make a couple technical errors with the power formula and the hip mobility thing. but its fine nobody lost a finger.
In closing i have zero desire to work for a team at any setting. i will put my methods to work on those who seek out my services at my private facility. my personality has dictated that i am not fit to have a boss. this article may have stepped on some toes and ruffled some feathers, but i stand by what i say. there is more than one way to skin a deer.
I purchased Bill Starr's "The Strongest Shall Survive" when it came out in 1976. His approach to training was very simple and he never advocated using snatches. I would venture to bet that it was because he felt that there was a greater risk of injury than benefit for the athlete. I think that this has to be one of the main considerations when choosing an exercise for an athlete's training program.
First, I don't care how another coach chooses to train his athletes. And lets be honest, most of it comes down to who the coaches can recruit anyways. But a few thoughts I have in general.
1. The argument of taking too long to teach the lift is a moot point. We train the majority of our kids for 4-5 years. If you can't teach a movement in that amount of time, find another profession. BUT WHAT ABOUT JUCO KIDS? They usually come in the summer, use 1 of their 2 years of eligibility, and have 1 offseason to train. At that point, jump the shit out of them and no one will think the lesser of you for it. The 7-8 weeks you have between school starting up and spring ball to teach the exercises does limit the benefit they will get out of olympic lifts.
2. ENOUGH about tight ankles, wrists, hips, lats etc. If your knowledge of soft tissue corrective work starts and ends at static and PNF stretching, then yes, you won't be able to fix the vast majority of your problems. But if you go out and educate yourself a little bit on other methods, you should be able to correct many of the issues plaguing your athletes. Start by googling Eric Cressey. BUT WHAT ABOUT MONEY? Yes, some forms of continuing education will dip into your own pocket. But you want to get better results for your kids (or you want to get paid more), bring more value to your program by adding value to yourself.
3. Thanks for writing the article. While I don't agree with your opinion on Olympic Lifts, its always good to read somebody else's opinions. My impression is you've witnessed bad coaching or bad athletes more than you understand or don't understand the benefit of a well rounded training program. You've said it yourself, you got 6 years in the field and you're an intern. Nothing wrong with that at all, keep gathering information and forming opinions. Just remember though, like anything you put on social media, this article ain't going anywhere, and as a guy who doesn't have a full time job yet, you just slammed a lot of doors.
4. Coaches - if you're bashing this dude, take a breath. He is an intern. Relax. Drink a beer. Try to enjoy a day with your family.
This is not to say there are not alternatives. Westside Barbell, Buddy Morris, and others have found success utilizing percentage based powerlifting modalities to improve power output.
Lastly, be careful to say that your not much of a reader, you are a doer. We all learn better hands on, but you can't make absolute statements that are backed only by anecdotal (as well as limited) evidence and present no alternatives either. This is why many colleges hire more people with their masters degree as they want people who are readers and doers, the have been taught to read the research and think critically, and use a better filter on what information to use and how to implement different methods effectively and timely.
You probably should have waited maybe a decade before writing this article.
There are very well documented cases of world class athletes taking on power cleans, snatch etc. and becoming a far superior athlete.
I'd make the case that any coach that knows how to teach weightlifting correctly could take any of your athletes and improve their athleticism.
Are the quick lifts required? Of course not. A great program can easily be based around powerlifting. It all comes down to the skill of the coach.
That person is lacking true knowledge, which is called ignorance. Why listen to ignorance?
I will, however, comment on your motivation to do the USAW course. Your boss "needed you to be certified in something" so you went and did the course... Oh dear. Anyone would think that you might want to do the course to learn and become a better coach and actually learn about something that you (obviously) know nothing about... Also, just doing a course doesn't mean you are competent or experienced in that area. My advice would be to get a basic education in a related field (sport management does not give you that), and wait until you are a LOT less green before you try to educate others. That said, if you have interned for 4 years and still haven't gained real employment, then you may not be cut out for this.
Elitefts... Please stop putting articles like this up here. If people with this little education and experience want to write and say their thing, let them do it on their own blog.
Even the man who invented "explosive training" many, many years ago was NOT USING IT with his well paid top athlete for fear of hurting him and getting fired. Tbe football player did much slower , modest weight very controlled movements- gentler repetitions. Use you brains, you knuckle dragging Simians... This article was great. Lose your dumb dogmas.
Make of that what you will. Olynpic lifts are great and I used to think if we weren't doing them then we would suffer as players. Nope, not true...in fact we improved.