It is important to select exercises based on specific movement patterns rather than simply training appropriate muscle groups, and furthermore, since high-level sports performance (in most sports) is determined more by power output than by absolute strength levels, it is essential to choose exercises that positively influence power production. Although technical demands and the necessary time required to effectively teach can deter some strength and conditioning coaches/fitness professionals from incorporating weightlifting variations into their clients training programs, the hang power snatch is one such 'variation' that is relatively straightforward to introduce to clients, particularly 'inexperienced' lifters in a strength and conditioning (not the sport of weightlifting) context. The movement should be performed explosively, which should be kept in mind when determining the exercise order within a workout.
During the competition phase of training, where the focus should be on maximising peak power output, the hang power snatch should be included at the start of each session when the central nervous system is not fatigued; this early inclusion may also serve as a good warm-up movement. During the general preparation phase however, there is more room for variation depending upon what the specific goals of the session/phase are; for example, the goal maybe to develop power endurance, in which case a manipulation of training volumes (i.e., higher) and recoveries (i.e., shorter) will be prescribed. Alternatively, the exercise may be undertaken after the performance of heavy squats when the legs are fatigued, this will affect muscle recruitment patterns and ultimately the specific training adaptations.
To develop power endurance, the number of repetitions should be in the range of 8-12, and the number of sets should be in the range of 4-6 with approximately 2-3 minutes recovery between sets. The purpose being to develop the athlete's tolerance to lactate build-up whilst at the same time maintaining an efficient movement pattern. For maximal power development, the number of repetitions should be in the range of 2 to 5, and the number of sets may vary between 3 and 8 with full recovery between sets of between 3-5 minutes. However, regardless of the training goals, the strength and conditioning coach/fitness professional should always be mindful that athlete fatigue will directly affect movement pattern efficiency and could result in injury.
The above recommendations will be influenced by the phase of training, the training goals and in particular the training history of the athlete. The exercise can be incorporated into workouts as little as once a week or up to three times per week.
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