Max Effort & Competition Weightlifting Warm-up Guide
A proper warm-up is essential for optimizing performance during max effort training. In this discussion, we will explore typical routines and practices designed to maximize outcomes in max effort and competition training for weightlifting.
To begin, it’s important to define what we mean by max effort training. We’ll refer to the insights of Vladimir Verkhoshansky, a renowned figure in sports science, particularly in the fields of strength and power development. According to Verkhoshansky, maximal effort training involves lifting the heaviest load an athlete can manage for a given exercise, typically for one repetition (1RM). This method is used to develop maximal strength by engaging the highest threshold motor units, which are crucial for generating the greatest force.
Verkhoshansky emphasized that max effort training is not just about lifting the heaviest possible weight; it’s also about creating adaptations in the nervous system that enhance an athlete’s ability to generate force. This method is fundamental to building absolute strength, which forms the foundation for developing power and speed. He would also stress that max effort training should be carefully integrated into a periodized program, considering the athlete’s overall training cycle, recovery, and readiness to handle such intense loads.
A proper warm-up serves multiple critical functions:
It raises body temperature, increasing blood flow and oxygen delivery to working muscles, which enhances muscle contractility.
It stimulates neural activity, improving coordination and motor unit recruitment.
It promotes the production of synovial fluid, which lubricates joints and enhances the range of motion.
It elevates hormone levels, preparing the body for maximal effort work.
It prepares the athlete mentally, setting the stage for focused and intense performance.
In addition to these performance benefits, a proper warm-up is crucial for injury prevention. It significantly reduces the risk of training-related injuries by ensuring that intra- and inter-muscular coordination is primed for the complex and demanding movements involved in max effort lifts.
A highly effective warm-up strategy is the RAMP Protocol (Raise, Activate, Mobilize, and Potentiate). To dive deeper into this routine and enhance your understanding, download “The Proper Warm-up - Tuning and Priming Athletes for Performance” E-Book.
Briefly the RAMP protocol includes;
Phase 01: RAISE core body temperature - includes raising the body temperature, heart rate, respiration rate, blood flow, and joint viscosity. This is done through basic calisthenics and cyclical exercises. One can be creative in application, but there is no need to go overboard with complexity or length of time.
Phase 02 & 03: ACTIVATE key musculature and MOBILIZE the joints - includes ACTIVATING the muscle groups used and MOBILIZING the joints required. Use of dynamic stretching, balance work, body weight exercise, and light barbell movements will be ideal. When designing the activation and mobilization phase, it is essential to consider the fundamental movements and demands imposed by that particular training session.
Phase 04: POTENTIATE the nervous system - The aim of this phase is to ‘tune’ and ‘prime’ the athletes for their training session. This phase of the warm-up is fixated on exercises which will directly lead to performance improvements in activities to follow. The primary objective: build intensity to the demands of the training session.
Max effort or Competition warm-up routine;
Phase 01 - Raise
The general warm-up needs to be full body and involve all joints of the body, as our goal is to warm-up all joints necessary for weightlifting, which is a full body endeavor. This can be used for all training days as it is not specific to any exercise or training session type, as it is non-specific in nature.
VIDEO - https://youtu.be/hydPhDYsBpQ
Phase 02 - Activate and mobilize
This phase of warm-up will add light loading with a band or barbell in an effort to begin the load priming and the more specific nature of the warm-up for the training session demands. The warm-up will become more focused towards the snatch or clean and jerk based on the training session at hand.
Snatch barbell complex;
VIDEO - https://youtu.be/SCnr3Sv_YB0
Clean barbell complex
VIDEO - https://youtu.be/4bX9699KT6I
Jerk warm-up
VIDEO - https://youtu.be/fdeYrqSD0Eo
Phase 3 - Potentiate
The following will make the assumption that the warm-up is a competition day and max effort in the snatch and clean and jerk. Referring to a three attempt meet of Snatch followed by three attempts in the clean and jerk.
SNATCH WARM-UP
1. Muscle snatch + drop snatch or snatch balance 2(20 to 30% x 1+4)
**perform one muscle snatch followed by 4 consecutively deeper drop snatches or snatch balances (power, high/mid, low/mid, full) and hold the receiving positions for 1-2 sec based on feel
**This is typically completes with an empty bar (set 01) and then a load of 20-30% (set 02) of one's max snatch
2. Hang snatch + drop snatch or snatch balance + snatch + drop snatch or snatch balance 2-3(35 to 50% x 1+1+1+1)
**These sets can be completed at 20-24 lifts out at a competition
**Goal to begin feeling load and actively pushing against the barbell in the receiving positions of the snatch
3. Power snatch + snatch 4(50 to 75% x 1+1)
**These will classify as working sets in the warm-up. Typically corresponding to lifts out at a competition (50% at 20 lifts, 50% repeat at 18 lifts, 65% @ 16 lifts, and finally 75% at 14 lifts out). Note there are many variations of counting lifts out. We utilize low, moderate, and high volume warm-up protocols so the lift out counts will be modified to suit.
**Note modifications for the individual are always applicable based on needs of the athlete. The power snatch may be modified to a pull, a hang pull, or only the competitive lift - this is based on the athlete's comfort and need.
4. Snatch 7-10(80 to 100+% x 1)
**This is simply the final build to the max effort of the day. The goal is to only complete the full competitive lift at this point and establish consistency in movement quality
**a build typical for percentages might look like; 80-85-85-90-95%, then building to max effort based on feel
CLEAN AND JERK WARM-UP
The warm-up for the clean and jerk largely depends on the length of the rest period between the snatch and the clean and jerk. In training, the time between these two lifts is often brief, sometimes just a few minutes, or there may be a short delay. However, during competition, the wait can extend to 30-60 minutes, depending on factors such as the number of athletes, the break provided between snatch and clean and jerk, the pace of the competition, and the athlete’s snatch-to-clean-and-jerk ratio. The coach's responsibility is to assess this time frame and prepare the athlete accordingly.
For longer rest periods, it's advisable for athletes to begin with an empty bar (Phase 2) for 2-4 sets before moving on to the true potentiation phase. If time is limited, the athlete should skip directly to the potentiation phase, focusing on working set loads.
The warm-up outlined below assumes there is ample time available. If time is constrained, the initial phase of the warm-up should be omitted.
1. Clean deadlift to high hang + hang power clean + front squat + push press 1(bar x 1+1+2+2)
**The rep count here can be chosen by the athlete and modified highly to suit their energy level and feel on the day. One may perform up to 3-5 reps per exercise if desired, while taking into account the fact that energy conservation is imperative.
2. Power clean + hang clean + push press + jerk 1-2(25 to 45% x 1+1+2+2)
**One to two sets are completed here, with loads of 25-45% of athletes best. Again repetitions can be modified based on athlete needs. Movements may also be modified by the athlete, meaning they may perform a unique complex that works with their needs and goals.
3. Power clean + jerk + clean + jerk 50% and 65% x 1+1+1+1
**goal is to move now closer to the mechanics of the true classic lift
**one set at 50% and then another at 65% taking about 2 min rest between sets
4. Clean and jerk 4-7(80 to 100+% x 1)
**This is simply the final build to the max effort of the day. The goal is to only complete the full competitive lift at this point and establish consistency in movement quality
**a build typical for percentages might look like; 80-85-85-90-95%, then building to max effort based on feel
Final Thoughts and Considerations
The warm-up protocols outlined above serve as a guide, particularly for beginners, to establish effective warm-up routines that enhance performance. It’s essential to understand that these guidelines are designed specifically for max effort work, with the intention of being both efficient and adaptable. However, individual variations are crucial. Some athletes may benefit from a longer, more involved warm-up, while others may prefer a quicker, more concise approach. Coaches must account for these preferences and experiment in practice to determine the best outcomes.
Several factors can influence the length and intensity of a warm-up, including room temperature, an athlete’s training style, overall fitness level, experience, the pace of competition, and more. It’s important for coaches to consider these variables to tailor the warm-up appropriately for each athlete.
Athletes should also identify a percentage of their max lift that they feel comfortable repeating during the final stages of their warm-up (the last 5-10 lifts). In competition, delays can occur due to other athletes’ adjustments, time lags, or other unforeseen factors. Being able to maintain and repeat a lift at 75-85% of their best lift without compromising performance is key. This percentage can be used as a “delayed time” lift to keep the athlete warm and ready without causing fatigue.
Ultimately, this guide is a starting point, and individual variations will inevitably emerge. These differences can be discovered through consistent practice and experimentation during training. Therefore, it is crucial to document and review training sessions, particularly max effort sessions, to gather valuable insights into what works best for each athlete.
