“Benefits of Weightlifting for jumpers”  

The performance of the jumper is based on the need to develop power, which is the product of force and velocity. The generation of power in many sporting contexts, is created by the stretch- shortening cycle, or plyometric response.

In order to train the recruitment of a maximum number of motor units (a motor unit is a motor nerve and all fibers innervated by the nerve) the multi-joint and multi-muscle exercises must allow maximum force generation in minimum time, and therefore it is necessary to create a new training program for each jumper.

The snatch, clean and jerk and their derivatives are some of the major training exercises to develop the power of jumpers.  I want to clarify that apart from these exercises, triple jumpers have specific weight exercises just for them, whose specialty is to develop power and reaction, and these exercises are made specific for each individual athlete. Only coaches with experience and knowledge of kinesiology and the basic mechanics of the training are able to do and plan this type of weight training. I also want to emphasize that these workouts require effective transfer between action training and athletic performance and it is important that the movements used in this training facilitating plyometric actions.

Why it is that explosive weight are important for Jumpers?

Effective training of power to the jumper begins with knowledge of the basic mechanics of training movements. The kinesiological analysis (the study of muscle actions, and joints in a movement) of any sports movement, indicate that the primary basis of the training exercises for strength and power for an athlete, should be closed kinetic chain exercises, which allow the development of maximum strength in major muscle groups (especially in the legs, hips and trunk) in a minimum of time.

It is particularly important before starting with the weight programs, that the warm-up each athlete must perform specific explosive exercises with light weights.  It is also really important to plan a good weight training program.  Each program must be made for each of the athletes according to their physical quality. Weight training must be in balance, according to the athlete's jumping power.  It doesn’t make sense put to work an athlete, for example, with 200kg squat, when the athlete is struggling to pass 7m in long jump or 16m in triple jump. I always believe that everything has to be balanced- speed, strength and explosiveness must be accompanied by almost 100% technique- then we would have to consider whether it is necessary for the athlete to work more intensively with the weights.