I’ve known for a long while that jumping, and explosion in general before heavy efforts acts as a priming technique.
It makes you ready to perform.
I’d done 7 sets of presses, hang cleaning the bar to shoulder.
7 lightish dead hang cleans is very similar to the equivalent number of broad jumps.
My body had been primed quite well for that squatting.
A note : olys are “heavier” and slower than a jump. A moderate or lightish weight oly variant is closer in stimuli to a jump than a max oly.
If my lifting science is on point it’s power vs speed-strength or would I be describing strength-speed?
No matter, it’s best to think through your lifting in layman’s terms anyway.
Layman Terms For Speed Of Effort :
•Explosive
•Quick
•Moderate
•Slow
•Grind
Etc.
And at each stage still try to move as fast as possible (unless purposely going superslow for the muscular effect).
The science of all of it stifles gains far more than it grants them.
On the opposite end if the spectrum the partial range overload will also make you stronger.
With partials and explosive work you likely don’t need to train the full range of motion lift heavy, or even at all.
Some partial squats and a bunch of cleans from the dead hang has made my squat go up.
-J
Update : 10/10/18 – same with front squats. 3×275 was far too easy.