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Best warm-up on power output in Olympic weightlifting

Summary of an article on effects of different warm-ups on power output in Olympic weightlifting.

Who

9 healthy male with at least 3 years of experience in resistance training; training 4 times per week (New Zealand).

Design

Randomised cross-over controlled trial.

High pull specific (HPS)

  • submaximal sets of 5 at 60, 70, 80, and 85% of maximal power output
  • 90 seconds rest

Cycling

  • 100W on a cycle ergometer
  • until 2°C increase in the muscle temperature

Whole body vibration (WBV)

  • 6-second-body-weight squats on a vibration platform (6 mm side vibration at 30Hz); 60 seconds on, 30 seconds rest
  • until 2°C increase in the muscle temperature

Combined cycling + HPS

  • cycling first
  • HPS protocol next

Combined WBV + HPS

  • whole body vibration first
  • HPS protocol next

Control

  • resting
  • for 10 minutes

Outcome measures

  • maximal power output on high pull measured via custom-made fine wire linear potentiometer
  • muscle activity of the gluteus maximum, vastus lateralis, bicept femoris (left leg) via EMG
  • muscle temperature of the vastus lateralis (right leg) via intramuscular thermistor

Main results

  • High pull specific, whole body vibration and both combinations were effective in improving maximal power output.
  • High pull specific was the fastest and took 339±2.3 s.
  • Intramuscular temperature was the highest after cycling, whole body vibration and both combinations.
  • Muscle activity did not change after any of the warm-ups.

Take home message

For a clinician
High pull specific, whole body vibration and both combinations were effective in improving maximal power output. High pull specific warm-up was the shortest. Intramuscular temperature was the highest after cycling, whole body vibration and both combinations. None of the warm-ups made a difference in muscle activity.
For a parent
High pull specific, whole body vibration and both combinations warm-ups improved maximal power output. None of the warm-ups made a difference in muscle activity.
For an athlete
High pull specific, whole body vibration and both combination warm-ups improved maximal power output. None of the warm-ups made a difference in muscle activity.

Original article

Barnes MJ, Petterson A, Cochrane DJ. Effects of different warm-up modalities on power output during the high pull. Journal of Sports Sciences. 2017 May 19;35(10):976-81.

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