NV Rack Oly Lifting Training Program
Purpose
The NV Rack is the perfect tool for anyone who is interested in increasing their power output, specifically for olympic lifting. However since everyone trains differently we will outline what we have found to be the most effective way to implement Non-Varying Resistance into your training regimen. Whether you train youth athletes or professionals this program will help you increase overall power development and keep your athletes safe and injury free.
Peak Power
Athletes peak power output is a great indicator that an athlete's speed is just as important as their strength when completing olympic lifts. Now here is where the NV Rack comes into play. If you are not lifting weights at your max velocity you are not working on your peak power output. This is usually fine when the weight is close to your max but at lighter weights your max velocity is not always possible. Imagine trying to power clean a PVC pipe as if it were 300lbs. You can drill the bar path but you're not actually practicing the technique with the power output required to lift heavy weights.. Athletes need to practice their technique at their max power output if they want to improve. The NV Rack allows athletes to do this at lighter weights because of Non-Varying Resistance pulling the bar down as a force and not a static weight, thus negating the athletes higher velocity. The goal of this program is to have athletes practice their max power output at different levels of weight and NV Rack Resistance. The key is to have your athletes compete their reps as if they were their 1 rep max every time.
Overview
What the NV Rack and Non-Varying Resistance provides you that other forms of resistance does not provide is a constant directional force that allows you to generate your max power output at a light safe and repeatable weight. This program is written up specifically for power cleans but can translate to squat cleans and even snatches as well although since snatches require more speed to complete take all 1 Rep Max percentages down by 10%. Depending on how strong the athlete already is the program may need to be tweaked. If it is too difficult for the athlete, drop the weight not the NV Rack Resistance. If it is “too easy” for the athlete remember we are focusing on form and technique at lighter weight. It’s not supposed to be “heavy” it is supposed to be athletes practicing outputting their max power output every rep and that is where it will become challenging.
Set Up
The NV Rack will be set up on your squat rack or the optional free standing platform. From there place the arm in the down position with the barbell attachments placed on the barbell before any weights are loaded. We recommend lining the barbell right over the bungee outlet for most users. If you want to enforce proper bar pathing for a beginner, moving a step forward so the bar is slightly pulled back teaches the athlete to keep the bar close to their body. For an advanced user you can take a step back and have the bar being slightly pulled away to reinforce proper lat engagement on the pull. If you ever want to work on squat cleans you can have users wear the belt attachment which pulls the hips down faster to drop underneath the weight and acts as overspeed training.
Starting Point
First thing we need to do is determine an athlete's 1 Rep max. If this is an athlete's first time doing this we would recommend only going to mechanical failure. The NV Rack will help teach the athletes proper form and technique for the lift. Once we have an athlete's 1 Rep max we can then put their weight into a calculator and determine their weight for each workout. We recommend doing these workouts twice a week so the program takes 6 weeks. If you want to do 1 time a week that is fine as well but we don't recommend doing more than 2 a week. Focus on accessory work on off days.
Program
Day | Weight (% of 1 RM) | NV Rack LVL | # Sets x Reps | Notes |
1 | 60 | 1 | 5x5 | This is the easiest day to get the athletes used to the Non-Varying Resistance |
2 | 50 | 4 | 5x4 | Keeping workload high getting athletes used to max power output at lighter weight |
3 | 55 | 4 | 5x4 | Still a priming day focusing on timing of pull and elbow turnover |
4 | 60 | 3 | 4x3 | Getting into Seed Strength Zone (Most important week for athletes that focus on speed and agility) |
5 | 65 | 3 | 4x3 | Getting into some athletes peak power output weight make sure you watch technique |
6 | 70 | 2 | 5x2 | Dropping to sets of doubles. Take time in between sets. |
7 | 75 | 2 | 5x2 | Potentially the toughest day of program for some athletes |
8 | 80 | 1 | 5x1 | Strength Speed Zone (Most important week athletes focusing on power and strength) |
9 | 60 | 4 | 4x3 | Dropping back down in weight to reset and quick build back up to new PR |
10 | 70 | 3 | 5x2 | Another tough week for athletes, watch technique and form |
11 | 80 | 2 | 5x1 | A repeat of workout #8 at a higher resistance level. Strength Speed Zone |
12 | 90 | 1 | 4x1 | Prep day to get ready for the next workout. Athletes should leave feeling good. |
13 | 100-110 | NA | 1x1 | Time to set a new PR (Only use the NV Rack to warm up) |
Expectations
This program should be done at the beginning of the athletes workout while they are fresh but after a good warm up routine. This should take 15-20 min for 3 athletes to rotate through. Your normal workout program can be done after these workouts on those days. This is just to substitute your power clean programming. We recommend using the NV Rack into all of your other exercises as well. The more you focus on improving your athletes central nervous system and type II muscle fibers the more improvement you will see.
Other Exercises
Other exercises to use with NV Rack specifically to increase the power clean are;
Remember
We are changing the athletes mindset on how they train. Every rep needs to be the effort they would put in for their 1 rep max. Strength + SPEED = Power