The load-velocity profiles and exercise-specific velocity zones for seven commonly used weightlifting exercises

Abstract

Velocity zones (e.g., 1.0–0.75 m·s -1 ) are commonly aligned with terminology such as “starting strength”, ‘speed-strength’, ‘strength-speed’, ‘accelerative strength’, or ‘absolute strength’. However, the load-velocity profiles of most exercises do not align with these discrete bands. The aims of this study were to 1) develop load-velocity profiles of seven weightlifting derivatives; and 2) create exercise-specific velocity zones that can be used to guide training prescription. Fourteen (6 males and 8 females) weightlifting athletes undertook six testing sessions that required maximal strength testing on occasions one and two, and the development of load-velocity profiles for the power snatch, hang power clean, snatch pull, hang clean pull, hang power snatch, clean pull, and hang snatch pull on testing occasions three to six. During each testing occasion, peak velocity was assessed. Linear mixed models with effect size ±95% confidence limits (CL) were used to detect changes across profiles and estimate exercise specific velocity zones. While all load-velocity profiles had a clear reduction in velocity as load was increased, each exercise was found to have substantially different velocity zones when compared to previous recommendations. Of note, all ‘absolute strength’ zones (i.e., > 80% one repetition maximum) from the weightlifting derivatives were found to be greater than 1.3 m·s -1 which is commonly used as the threshold for ‘starting strength’. These findings demonstrate that, if these terms are to be used, exercise-specific load-velocity profiles should be developed. Furthermore, these findings provide practitioners with exercise-specific zones that can be used to enhance training prescription and target specific strength qualities.