2. “The Greatest Test of Strength and Power on Earth”
Olympic Sport
Tests virtually all muscles of the body
The Lifts – Consists of two disciplines
The Snatch
Bar is lifted from floor to overhead in one motion
Less than one second
The Clean & Jerk
Bar is lifted overhead in two motions
The Clean brings the bar to the shoulders
The Jerk raises the bar overhead
3.
4.
5. Perform a Needs Analysis
Develop a Testing Battery
Execute the Testing Battery
Analyze the Data
Evaluate the Results
6. Closed Skill Sport
Vital Components:
Power, Strength, Mobility, & Coordination
All muscles are directly involved in each lift
Most notable attributes of each lift are:
Leg Strength
Overhead Stability
Physiological Aspects
High Intensity, Short Duration
Bioenergetic Demands
ATP & Anaerobic
7. Laboratory Tests:
Anthropometrics/Body Composition
Height/Weight/Tanita
Flexibility
Sit and Reach
Power
Vertical Jump
Broad Jump
Reverse MB Toss
1 RM Power Clean
Muscular Strength
1 RM Squat
9. Objective: Assess Anthropometrics
Equipment - Tanita (TBF-300A)
Results:
Height: 5’4” – 162.56 cm
Weight: 228.6 lbs. – 103.9 kg
Lean Body Mass: 66.0%
128.6 lbs. – 58.5 kg
Alternative Test: DEXA, Bod Pod
10. Objective: Assess Mobility
Sit & Reach: 20 ¼ inches – 51.4 cm
Scored in the 61st percentile
Population Average: 19.15 inches
Rating: Average (ExRx, 2015)
Alternative Tests:
Passive Straight Leg Test
Equipment: Sit & Reach Test Box
11.
12.
13. Objective: Assess Lower Extremity Power
Vertical Jump Result: 15 ½ inches – 39.4 cm – 0.394 m
Score: 77th Percentile (ExRx, 2015)
95th Percentile is >19 inches – 48.3 cm (Patterson, 2004)
Average Jump For Woman Age 21-30:
14 inches +/- 2.5 (Patterson, 2004)
Broad Jump Result: 60 inches – 152.4 cm – 1.524 m
(NRPT, 2015)
Equipment: Vertec, Tape Measure Alternative Tests: Triple Broad Jump
14.
15. Objective: Assess Posterior Chain Power
Reverse Medicine Ball Toss
Results: 23 ft. / 7.01 m
Alternative Tests: Underhand MB Throw
Equipment: Tape measure, 3 kg MB
(naspspa, 2015)
16.
17. Objective: Assess Total Body Power
1 RM Power Clean Result: 143 lbs. – 65 kg @ BW 103.9 kg
Equipment: Lifting Platform, Barbell, Weight Plates
(ExRx, 2015)Alternative Test: 1 RM Hang Clean
143
18.
19. Objective: Assess Total Body Strength/Lower Extremity Emphasis
1 RM Back Squat Result: 231 lbs. – 105 kg @ BW 103.9 kg
Equipment: Squat Rack, Barbell, Weight Plates
(ExRx, 2015)Alternative Test: 1 RM Leg Press
105
20. Summary & Evaluation Name: Victoria Cisneros
Age: 18
Height: 5’4”
Weight: 228.6 lbs. – 103.9 kg
Lean Body Mass: 66% @ 128.6 lbs. – 58.5 kg
Sit & Reach: 20 ¼inches – 51.43 cm (61st Percentile)
Vertical Jump: 15 ½ inches – 39.37 cm (77th Percentile)
Broad Jump: 60 inches – 152.4 cm – 1.524 m (Poor)
Reverse MB Toss: 23 ft. – 7.01 m (Average)
1 RM Power Clean: 143 lbs. – 65 kg (Intermediate)
1 RM Back Squat: 231 lbs. – 105 kg (Intermediate)
21. Victoria Cisneros
Age: 18
Weight Class: 75+ kg
•Snatch: 50 kg / 110 lbs.
•Clean & Jerk: 70 kg / 154 lbs.
•Total: 120 kg / 264 lbs.
•Back Squat: 105 kg / 231 lbs.
Tatiana Kashirina - World Weightlifting Champion
Age: 24
Weight Class: 75+ kg
•Snatch: 155 kg (WR) / 341 lbs.
•Clean and Jerk: 193 kg (WR) / 424.6 lbs.
•Total: 348 kg (WR) / 765.6 lbs.
•Back Squat: 280 kg / 616 lbs.
https://www.youtube.com/watch?v=Eaf5P6Xrpn8
22. Improve Lean Body Mass Ratio
Maximize Nutrition & Performance
Keep Focus on Improving Overall Strength
23. (n.d.). Retrieved May 1, 2015, from http://www.naspspa.org/AcuCustom/Sitename/DAM/018/Power_Testing.pdf
Baechle, T. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics.
David D. Patterson and D. Fred Peterson, “Vertical Jump and Leg Power Norms for Young Adults”, Measurement in Physical
Education and Exercise Science, 8(1), 33-41 (2004).
Expand your knowledge. (n.d.). Retrieved May 1, 2015, from http://www.nrpt.co.uk/training/tests/power/broad.htm
Gore, C. (2013). Physiological tests for elite athletes. Champaign, IL: Human Kinetics.
Hoffman, J. (2006). Norms for fitness, performance, and health. Champaign, IL: Human Kinetics.
International Weightlifting Federation. (n.d.). Retrieved May 1, 2015, from http://www.iwf.net/weightlifting_/the-two-lifts/
http://www.teamusa.org/USA-Weightlifting/Weightlifting101/The-Lifts
Power Clean Standards. (n.d.). Retrieved May 3, 2015, from http://www.exrx.net/Testing/WeightLifting/CleanStandards.html
Squat Standards. (n.d.). Retrieved May 3, 2015, from http://www.exrx.net/Testing/WeightLifting/SquatStandardsKg.html
Thompson, W. (2010). ACSM's guidelines for exercise testing and prescription (8th ed.). Philadelphia: Lippincott Williams &
Wilkins.