Olympic Lifting vs. Plyometric Training for Speed Development

Within sports performance training most coaches have a plan and a program that they work from. This program serves as our roadmap to help us keep our actions focused and moving in the proper direction. When we create this program, we often create it with the end in mind. The end, most often, is our clients and athletes achieving their goals. Too many people’s surprise there is more than one way to go about achieving these goals.

When we work with athletes to help them improve their speed, whether for competition or for combine/showcases we have a rigid structure or framework that we are going to stick to. We begin by assessing their speed and movement patterns, then address movement quality through stretching/ mobility drills/ resets, then we work to improve their movement quality through speed or agility drills, and finally we will incorporate strength and power exercises in order to support the movement patterns and enhance the movement itself. I have written about each of these steps at length here and here. Outside of the initial framework there is a lot of flexibility to work between. There are multiple ways that we can go about assessing an athlete. There are a variety of flexibility and mobility drills that we can use in order to improve their range of movement, and function. We can even brainstorm and design speed drills all day long to help the athlete get into the correct sprinting position. Suffice it to say, there is more than one way that we can go about achieving our goals.

One argument that many coaches can get caught up on revolves around the final step within the initial framework that I discuss- the strength and power exercises. There is a great debate about whether you should use Olympic lifting or Plyometric training in order to improve an athlete’s power and explosiveness.

So which is it? Is one better than the other? In this article I will discuss the two variations of movements and the benefits and drawbacks to both. (Full Disclosure: At BSP we use both. We use them to different degrees depending on the athlete and the sport.)

First, what is an Olympic Lift and what is a Plyometric?

Olympic lifting is actually a sport of its own. Olympic lifting as a sport is comprised of the Clean and Jerk as well as the Snatch. These two movements are discussed in detail here. Both of these lifts, when used properly, can create a tremendous amount of power at the hips which translates to an explosive hip extension on the competition surface when sprinting, jumping or changing direction.

Conversely, plyometrics are most often done with little to no weight used and in a very quick fashion. These movements typically look like jumps, hops, or bounds. Similar to the Olympic lifts we are training the explosive hip extension. However, plyometrics can also be much more versatile. Where the Olympic lifts are performed primarily in the Sagittal plane (Directly in front of the body) plyometrics can be used in multiple planes (Sagittal, Frontal, and Transverse). This allows us to create power and explosiveness in many directions and lines of movement.

How does this relate to Speed Development?

As stated above, both of these tools have the ability to create an explosive hip extension. This explosive hip extension (Straightening of the hip) can help athletes jump higher, run faster, and make quicker more agile lateral movements. These tools are also beneficial in creating contextual cues for the speed drills that we perform.

For example, if I am having difficulty getting an athlete to come up tall during a sprint drill then I can use something like a Clean Pull (Olympic) or a Box Jump (Plyometric) to illustrate what that position should feel like and how it will affect the movement and the movement outcome.

With both techniques having such an advantage in specific areas how do we use them to optimize our training? The answer to this will refer back to the two advantages that I highlighted earlier. The Olympic lifts are great for loading explosive movements, thus creating the ability to improve force production. I will use the Olympic lifts or a variation in all of my training sessions. As much as I believe the additional external load will benefit the athlete I will not allow the load to increase to a point where there is a detrimental effect on the technique of the movement. As we continue to increase the load, following adaptation, we will create a greater force output. At some point this force output much be directed in an optimal position. This is where our plyometric training becomes so important.

The primary benefit, that I see, with Plyometric training is our ability to manipulate stimuli, force direction and application, as well as intensity. Using a variety of plyometric exercises, our athletes will see drills focused on both horizontal and vertical force application. These drills will include, but are not limited to, Broad Jumps, Bounding, Skipping, Box Jumps/ Drops, Hurdle Series Drills, and Combinations of these drills. The exercises themselves will vary based on the time of year and athlete’s experience, however typically we will always include an ankle stiffness complex on each day, a vertical drill on day 1, and a horizontal drill on day 2 of each training week. As training progresses we will move from bilateral to unilateral and through a spectrum of controlled to chaotic/ reactive drills.

Again, the benefit to Plyometric training is our ability to be creative and develop drills based on our needs.

How do the two tools differ when being used for speed development?

Both forms of training are very beneficial when training for speed. However, is one more beneficial than the other? Yes and no. It depends on your population, goal, and desired outcome.

The primary advantage to the Olympic lifts over Plyometric training is the ability to increase load on the movement. The greater the load, the more force that must be created by the athlete in order to complete the movement. By increasing the force under load we are able to increase the amount of force able to be used without the load.

Think of a vertical jump. If an athlete is asked to perform a clean- similar to jumping mechanics in the lower body- with 90lbs. and in the process of doing so is able to generate enough force to leave the ground, then when you take the load away from the athlete and ask them to jump again, as high as they can then they will be able to jump higher. This is due to the body’s ability to generate more strength and conversely power to move that 90lbs. external load. Once the load is gone the body is still primed to complete a similar movement with similar strength, but no limitations.

The disadvantages to Olympic lifting include the time and attention it takes to coach these movements as well as the limitation in variety.

The Olympic lifts revolve around two movements with very little variation from a kinematic stand point. Though these two movements are very important there are more elements to take into account.

This is where plyometrics come in.

The primary advantage to plyometrics is the down fall of Olympic lifting. Within plyometric training the limitation in force and direction comes down to the creativity of the coach. I can create plyometric drills for many directions, distances, demands, and joints. If I want to create a drill that works on the athlete’s ability to drive out of the blocks, off the line, or out of a start position, I can do that by putting them in a sport specific position and asking them to jump out to a certain point. If I want to work on their ability to produce reactive force through the ankle joint I can do that as well by designing a drill that forces them to jump, repetitively, through their ankle onto an elevate surface. Additionally, if I diagnose that they are missing power within their hip extension I can load a vertical or horizontal movement with a medicine ball and ask them to throw it as high or as far as they can.

The drawback to the plyometric exercises is the lack of ability to load the movements. It can be done through weight vest, bungee cords, and dumbbells, however it tends to make the movements awkward, blocky, and without proper technique.

So what is the answer?

As I have said so many time, it depends. Both are great tools and should have a part in your program. However, it will depend based on my athlete. If my athlete is an 11 year old female soccer player, we will do 90% of our explosive training with plyometrics. However, I will still teach and use the kettle bell swing in every session to help learn and create a more power full hip extension.

On the other hand if I have an 18 year old football player I will focus our work on the Olympic movements in order to create power under load. We will still use plyometrics to create power and stiffness at the ankles and within different planes of movement.

And still, if I have a track athlete we will split our time 50/50 between Olympic lifts and plyometrics due to the demands of their sport.

At the end of the day this argument is like many others within the field. There is no right and wrong. There is simply a tool that fits best in your program and coaching philosophy. Whatever it is you, as a coach, should be an expert in the area and know exactly why you are using it the way that you are.