Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Thread Tools Display Modes
Old 12-05-2011, 11:29 AM   #1
Jon Pechette
New Member
Join Date: Dec 2010
Posts: 34
Default Power development without Olympic lifts

So for a while now I have been doing 5/3/1 with power cleans or power snatches before my deadlifts and squats (a lot like Gant's EZ program) and running 2-3 times per week for conditioning. The problem is that my university just got new barbells, replacing the old and rusty, but effective, ones with POS Hampton barbells. They're 30mm, the knurling isn't very good, and they don't spin well. As a person with average-sized hands, I can't hook-grip the new barbells, which really throws a wrench in the Oly lifting. I was wondering what I might substitute for Oly lifting to develop power. The only things I could really think of were box jumps or clean/snatch pulls with straps. Or should I just not worry about it and stick with basic 5/3/1? Any suggestions would be appreciated.
Jon Pechette is offline   Reply With Quote
Old 12-05-2011, 03:31 PM   #2
Greg Everett
Greg Everett's Avatar
Join Date: Oct 2006
Posts: 1,745

Pulls are decent, any jump variations, you can try DB power cleans and the like, and you can do weighted squat jumps - this last one will probably give you the most similar results to actually doing the lifts, but it's also the one the university is most likely to frown upon.
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 12-05-2011, 05:09 PM   #3
Steffen Hentze
New Member
Join Date: Apr 2011
Posts: 2

That's unfortunate, are you sure that they've disposed of the old barbells then? If so, you may find some use from heavy dumbbell, kettlebell or even sandbag variants. Otherwise, I'm thinking different kinds of jumps, sprints, car pushing and band high pulls may offer some use.
Steffen Hentze is offline   Reply With Quote
Old 12-05-2011, 07:56 PM   #4
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,642

Don't discount the use of medicine ball. Sprint starts, jumps, throws.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 12-06-2011, 05:33 PM   #5
Jon Pechette
New Member
Join Date: Dec 2010
Posts: 34

Thanks for the suggestions! I'll see if I can get away with the weighted squat jumps. Usually there are only a couple other people in the gym when I work out at 6AM, so I might be alright. If not, jump variants will probably be what I'll go to (no kettlebells or sandbags here, and I'm not really a fan of DB power cleans).
Would it be best to do these before my main lifts like I had been doing for the power cleans and snatches?
Jon Pechette is offline   Reply With Quote
Old 12-26-2011, 05:00 AM   #6
Joe Birch
New Member
Join Date: May 2008
Posts: 28

I had to stop o lifts because of a bad shoulder problems (rugby inj), I ended up with a program that consisted of some front squats (not too much cos of shoulder) and a lot of RDL's and some deadlifts (not too many for obvious reasons).

I did the RDL's pretty heavy with a slow eccentric and very explosive concentric... I actually ended up getting better results doing this than when i was o lifting (in terms of VJ and rugby performance). This was prob because my technique was avg at best on the o lifts and with the RDL's I was getting really good full hip extension, also its much easier to focus on not getting too much anterior pelvic tilt and also getting a really solid belly breath (ive got tight quads/hip flexors so quite bad ant pelvic tilt and prob also why my t-spine/shoulder injuries arose.... like almost everyone else in the western world!).

I did some safety bar squat jumps with but felt like focusing on the hip hinging movement rather than squating movement was helping my rugby more. (plus doing any jumps with a ant pelvic tilt is a pretty horrific idea!)

Hope this helps
Joe Birch is offline   Reply With Quote
Old 12-26-2011, 08:24 PM   #7
Blair Lowe
Senior Member
Join Date: Jun 2007
Posts: 593

One of my friends loves having the girls he coaches do barbell squat jumps up to a panel mat.

You can also do Jump Switching Lunges. Jump and switch legs in mid air while holding to a set of DB. I've also done box jumps this way with the DB and it's alright as well.
Blair Lowe is offline   Reply With Quote
Old 03-19-2012, 10:22 AM   #8
Matt Edwards
Join Date: Aug 2008
Location: Springfield, MA
Posts: 225

I know I'm chiming in late, but trapbar jumps would also be a good idea if you have access to one. I saw some recent research where they found dynamic-effort trapbar deadlifts with 40% produced the same, if not more, peak power outputs that the olympic lifts did.
Matt Edwards is offline   Reply With Quote
Old 03-27-2012, 09:25 PM   #9
Dave Van Skike
Senior Member
Join Date: Dec 2006
Location: PNW
Posts: 1,738

Originally Posted by Matt Edwards View Post
I know I'm chiming in late, but trapbar jumps would also be a good idea if you have access to one. I saw some recent research where they found dynamic-effort trapbar deadlifts with 40% produced the same, if not more, peak power outputs that the olympic lifts did.
Would love a link to that if you could lay your hands on it.
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 03-28-2012, 05:33 AM   #10
Allen Yeh
Senior Member
Allen Yeh's Avatar
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245

I think it was from a this Tmag article:


comparison of the values found here:
Swinton PA, Stewart A, Agouris I, Keough JWL, and Lloyd R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res. 2011b. J Strength Cond Res. 25(7) 2000-9.

and found here:
Cormie, P, McCaulley, GO, Triplett, TN, and McBride, JM. Optimal loading for maximal power output during lower-body resistance exercises. Med Sci Sports Exerc. 39: 340–349, 2007.

Winchester, JB, Erickson, TM, Blaak, JB, and McBride, JM. Changes in bar-path kinematics and kinetics after power-clean training. J Strength Cond Res. 19: 177–183, 2005.

Garhammer, J. Power production by Olympic weightlifters. 1980. Med Sci Sports Exerc. 12(1):54-60.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 01:38 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
Subscribe to our Newsletter

Receive emails with training tips, news updates, events info, sale notifications and more.

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
Products & Services
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator