research: power production

Influence of different relative intensities on power output during the hang power clean: identification of the optimal load.
Kawamori N, Crum AJ,Blumert PA,Kulik JR,Childers JT,Wood JA,Stone MH,Haff GG.
Human Performance Laboratory, Midwestern State University, Wichita Falls, Texas 76308, USA.

The influence of different relative intensities on power output was investigated in the present study in order to identify the optimal load that maximizes power output during the hang power clean. Fifteen men (age: 22.1 +/- 2.0 years, height: 180.1 +/- 6.3 cm, and body mass: 89.4 +/- 14.7 kg) performed the hang power cleans on a forceplate at 30-90% of one repetition maximum (1RM). Peak power was maximized at 70% 1RM, which was, however, not significantly different from peak power at 50, 60, 80, and 90% 1RM. Average power also was maximized at 70% 1RM, which was not significantly different from average power at 40, 50, 60, 80, and 90% 1RM. It was concluded that (a) the relative intensity had a significant influence on power output, and (b) power output can be maximized at a submaximal load during the hang power clean.

don't need max weights when training for power, concentrate on speed of movement

The load that maximizes the average mechanical power output during explosive bench press throws in highly trained athletes.
Baker D,Nance S,Moore M.
Department of Sport and Exercise Science, Sunshine Coast University, QLD, Australia.

The power output generated with different barbell loads and which resistance generated the maximum mechanical power output (Pmax) during explosive bench press-type throws (BT) in a smith machine device were investigated in power-trained athletes. Thirty-one rugby league players were tested for 1 repetition maximum (1RM) free-weight bench press strength (1RM BP). Maximal power output was assessed by the Plyometric Power System during BT using resistances of 40, 50, 60, 70, and 80 kg (BT P40, BT P50, BT P60, BT P70, and BT P80). It was found that BT Pmax occurred with resistance of 70.1 +/- 7.9 kg, representing 55 +/- 5.3% of 1RM BP of 129.7 +/- 14.3 kg. The power output with all loads except the BT P70 were different from the BT Pmax. The BT P70 and BT P80 were not different from each other. Furthermore, the BT P60 and BT P80 were not different from each other. This suggests that although resistances of 55% 1RM BP may maximize power output during explosive BT, loads in the range of 46-62% also allow for high power outputs. Resistances of 31-45% of 1RM BP resulted in significantly lower power outputs. Compared with previous research of BT in strength-trained athletes, the results of this investigation suggest that power-trained athletes may generate their Pmax at higher percentages of 1RM.

Sounds a great deal like Westside, similar to the lat Mel Siff's finding as well

J Strength Cond Res. 2003 Feb;17(1):140-7.? Links
Power and maximum strength relationships during performance of dynamic and static weighted jumps.
Stone MH, O'Bryant HS,McCoy L,Coglianese R, Lehmkuhl M,Schilling B.

Sports Science, United States Olympic Committee; Colorado Springs, Colorado 80909, USA. -
The purpose of this study was to investigate the relationship of the 1 repetition maximum (1RM) squat to power output during countermovement and static weighted vertical squat jumps. The training experience of subjects (N = 22, 87.0 +/- 15.3 kg, 14.1 +/- 7.1% fat, 22.2 +/- 3.8 years) ranged from 7 weeks to 15+ years. Based on the 1RM squat, subjects were further divided into the 5 strongest and 5 weakest subjects (p
As you produce more force to the ground you jump higher. Don't worry about buying all these fancy gadgets to magically improve your jumping ability. Another thing to consider , drop the exta pounds (increase relative strength) .

coach hale

Good post. Ive just started getting into hang cleans. Its good to know i dont have to try and kill myself with extreme weights.

interesting info. Would it make sense to split workouts into a strength day (pushing up the 1rm) and a power day, (blasting away at 55-60% 1rm).

What sort of reps would you use for the power focus? Would the effects of power be reduced as fatigue set in with increased sets & reps?

Now the question is how far in the sense of sets and reps would you go with these 50-60% 1RM weights? One set to failure? 4 sets of 15?

Or the other way...8-15 sets of 2-4 reps.


dont go to failure when addressing power needs

once movement slows rest more or reduce wt or terminate

coach hale

Suicide seems a bit drastic just because the movement has slowed