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How women should warm up for maximal Olympic clean performance

Summary of an article reporting on comparing two warm up protocols on maximal performance of clean in female Olympic weightlifting athletes.

Who

8 well-trained (6.1±3.9 years of experience, body weight 63.3±5.3 kg, height 167±6 cm; snatch 57.9±11.7 kg; clean&jerk 73.3±15.2 kg) competitive female weightlifting athletes aged 22.9 ± 5.8 (Greece).

Design

Repeated measures design; two warm-up protocols tested on separate days.

85% 1RM warm-up

  • 3-4 sets of 6-8 reps empty barbell
  • 2 sets of 4 reps 50% 1RM
  • 2 sets of 2 reps 65% 1RM
  • 1 sets of 2 reps 75% 1RM
  • 1 sets of 1 reps 85% 1RM
  • 1 sets of 1 reps 95% 1RM
  • 1 sets of 2 reps 70% 1RM
  • 1 sets of 2 reps 70% 1RM
  • 3 minutes rest
  • 1 set of 1 fast clean pull at 85% 1RM
  • 3 minutes rest
  • 2 maximum attempts (2 minutes rest between)

120% 1RM warm-up

  • 3-4 sets of 6-8 reps empty barbell
  • 2 sets of 4 reps 50% 1RM
  • 2 sets of 2 reps 65% 1RM
  • 1 sets of 2 reps 75% 1RM
  • 1 sets of 1 reps 85% 1RM
  • 1 sets of 1 reps 95% 1RM
  • 1 sets of 2 reps 70% 1RM
  • 1 sets of 2 reps 70% 1RM
  • 3 minutes rest
  • 1 set of 1 fast clean pull at 120% 1RM
  • 3 minutes rest
  • 2 maximum attempts (2 minutes rest between)

Outcome measures

  • maximum clean performance (1RM) Sinclair score
  • RPE (rate of perceived exertion) on the 6-20 scale
  • full-body composition via dual x-ray absorptiometry: total lean mass, legs lean mass, arms lean mass, trunk lean mass
  • vastus lateralis muscle architecture
  • countermovement jumps and leg press isometric rate of force development 30 minutes after the testing session
  • isometric rate of force development and peak force

Main results

  • Clean performance improved after both warm-ups. For 85% warm-up the improvement was 6.1±3.7% and for 120% warm-up the improvement was 4.7±3.1% (no significant difference between the two protocols).
  • Rate of perceived exertion was lower after the 85% warm-up (10.7±3.4) than after the 120% warm-up (12.6±3.6).
  • Clean performance was correlated with countermovement jump performance, isometric leg press rate of force development, peak force and lean body mass, regardless of warm-up protocol.

Take home message

For a clinician
Both warm-up protocols (with 85% pull and 120% pull) were effective in improving maximal clean performance in female weithlifters. Warm-up at 85% was perceived as less tiring.
For a parent
Both warm-up protocols (with 85% pull and 120% pull) improved maximal clean performance in female weithlifters. Warm-up at 85% was less tiring.
For an athlete
Doing 85% pull or 120% pull warm-up improved maximal clean performance in female weithlifters. Warm-up at 85% was less tiring.

Original article

Kelekian GK, Zaras N, Stasinaki AN, Spiliopoulou P, Karampatsos G, Bogdanis G, Terzis G. Preconditioning Strategies Before Maximum Clean Performance in Female Weigthlifters. The Journal of Strength & Conditioning Research. 2020 Aug 31.

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