WEIGHT-LIFTING VS. POWER-LIFTING

28 Jun

REVIEW OF THE ARTICLE “WEIGHTLIFTING VERSUS POWERLIFTING” BY ALLEN HEDRICK (T-NATION)…CLICK HERE TO READ THE ARTICLE IN FULL


SUMMARY (POINTS TAKEN FROM THE ARTICLE) 

DIFFERENCES IN LIFTS:

  • Weightlifting includes the snatch and the clean and jerk (performed as one movement)
  • Powerlifting involves the squat, deadlift, and bench press

DIFFERENCES IN POWER:

  • Weightlifters generate more power and move at higher velocities than powerlifters at all percentages of 1RM.
  • The big 3 powerlifting movements typically produce approximately 12 watts per kilogram of body weight in male athletes.
  •  In weightlifting, the second pull in both the snatch and clean average 52 watts per kilogram for male athletes. That’s over four times as much power

BENEFITS OF POWERLIFTING:

  •  Powerlifting’s high force, low velocity movements are believed to be best for developing muscle strength.
  •  Another benefit of slower speed training (e.g., 2 seconds up, 3 seconds down) is that it’s believed to be very good for developing hypertrophy
  •  Increased muscle mass leads to increases in bodyweight, and depending on the athlete (e.g., offensive linemen), it can be another performance advantage.

BENEFITS OF WEIGHTLIFTING:

  •  Believed to be the best approach for developing strength, power, and speed. This allows for performing heavy load and high velocity training simultaneously.
  • Weightlifting movements and related training exercises (hang pulls, hang cleans, power snatch, power clean, push press, power jerk, etc.) are also valuable for developing explosive power, as the goal is always to move the bar as quickly as possible
  •  Weightlifting programs are advantageous for increasing speed


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