WEBVTT

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You need to be really strong in your lower body

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to be able to weight lift many kilos. I think

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male have like in a higher weight class, they

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are really strong and probably like their body

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weight is way higher so they can't jump as high

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because they have to move way more than someone

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who is lighter. And so this is also shown in

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those tests. Hi, Lena. It's my pleasure to have

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you on Evidence Strong Show. If you could briefly

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introduce yourself. Hi, Alex. I'm Lena. I'm from

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Austria and I'm working as a sports scientist

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and athletic coach in Soccer Academy in Austria.

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And I did my master's degree last year. My master's

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degree was about how explosive upper body tests,

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like the explosive push -up test and a ballistic

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push -up test, have a correlation with the split

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performance. in weightlifting. That's awesome.

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Okay. So why this study? Why the interest in

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this correlation? Because like I'm a CrossFit

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coach as well. And I started some weightlifting

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for myself just for fun, but I got really interested

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in it. And I did some coaching in weightlifting

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and also was watching many people in snatch before

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or in snatches and yeah, in all the different

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weightlifting stuff. And I just talked with some

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colleagues. And... Then we came to that idea

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that it would be interesting to get a upper body

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test, explosive test in weightlifting. Because

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like most of the studies look at, for example,

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counter movement jumps, squat jumps or front

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squat or like different exercises. But there

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were not really some upper body tests. So that's

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why I came to that conclusion that maybe that's

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something interesting to talk about or to look

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at. between the test but now you have to decide

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what test you'll be testing so how did you go

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about that so i looked at some research and i

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found like for upper body testing there was like

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some all throws or also yeah like for upper body

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testing there were some different tests that

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were that were already used in researches but

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not in weightlifting and also all the tests i

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looked at were not really making sense weightlifting

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for example a ball throw because you can't really

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use the body weight from a person with the weight

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for the ball for example so that's why i thought

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okay maybe this test is not so good for weightlifters

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and then i looked at some research for push -up

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tests i also looked up for maybe handstand push

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-ups because this would be probably the best

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version for a split performance test but it's

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not so easy to test because i may or most of

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the weightlifters i know are not all of them

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but they were probably not so used to instant

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push -ups so it's not so easy to test that's

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why i came to the conclusion to use a push -up

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test and i also looked at some research and it

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looked quite good for for testing as well so

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there have been some tests with push -up tests

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and then i used the i called it the explosive

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push -up test and it looks like a counter movement

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jump so you have like you start in a static position

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you go down in the eccentric phase and then push

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up concentric and so it kind of looks like a

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counter movement jump just with your hands and

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also yeah. Then I used the ballistic push -up

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test or I call it the ballistic push -up test

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and it was more like a squat jump test for example.

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So they started in the bottom position on the

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force plate and had to push up and I only measured

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the concentric phase in this test. Could we just

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pause for a minute? What was the cueing for the

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tests? Because these tests are not in the standard

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use. So would you say to the athlete, do a push

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-up as fast as you can or as strongly as you

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can? What was the cueing? The cueing for the

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tests was at the start, hold the position. And

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then I told them to push as hard as they can

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and as explosive as possible. So let's go through

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the whole protocol. Did they do it one time,

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five times? how how the testing looked like they

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did this three times and they also did a counter

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movement jump on the force plate because i wanted

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to also have a look if this worked in my study

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as well because i looked at many different studies

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and it said counter movement jump um correlates

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with weight lifting performance and it did in

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my testing as well so yeah Okay, so you had push

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-up tests, explosive push -up tests, content

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movement jump. And what did you measure in weightlifting

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performance? I measured the one repetition maximum

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in split, in jerk performance. So I measured

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the one repetition maximum in jerk performance.

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So only split jerk, was it from the rock? It

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started from the rock, yeah. Okay, so jerk performance

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and the correlation with push -up, explosive

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push -up and content movement jump. And ballistic

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push -up, yeah. Okay, so did you measure anything?

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else? I measured a bioimpedance analysis as well

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at the start of the testing. And what measurements

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did you take from that? I used body fat, I used

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muscle weight or muscle percentage, like normal

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weight and height and yeah. Okay, now with the

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push -up and the counter -movement jump, what

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measurements were you taking? You said it was

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done on force plates. Yeah, so it was done on

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force plate and I used jumping height and I used

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the rate of force development. I used maximum

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force. I used maximum power. And I used, yeah,

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I think I used many or many measurements, but

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because I wanted to look at all of them. But

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yeah, the most important ones I used was maximum

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power, maximum rate of force development, maximum

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force, jumping height. Okay. Are we ready for

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the participants? Who did you invite to the study?

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So I invited to the study weightlifters that

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have done weightlifting. for at least two years

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and were from Austria and were able to lift 100

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% of their body weight in track performance for

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male and 75 % for females. How many participants

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did you end up with? I ended up with 30 participants.

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17 were male and 13 were female. All right. So

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what have you found? So I found that there was

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a significant correlation between the counter

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-movement jump and the split performance in male

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and in female for jump height and also for some

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of the other parameters I looked at. Also, there

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was a correlation for females between the explosive

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push -up test and the jerk performance in jumping

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height, in rate of force development, as well

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as in T -max. For males, it was different. They

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didn't have a correlation for the explosive push

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-up test. They had a correlation in the ballistic

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push -up test. So yeah, I could have, or for

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example, like the, yeah, the woman were more

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for the explosive push -up test and the male

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for the ballistic push -up test, the correlations,

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but the females didn't have a correlation for

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the. ballistic push -up test for example why

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do you think there was a difference yeah i like

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i think one point was it was not so easy for

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the female athletes to do the ballistic push

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-up test because Like you had to be able to hold

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57 % of your body weight and like in this static

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position and then push this away. And so you

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had to hold it for like two or three seconds

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and then push away. And it was not really easy

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for the female athletes. I think that was why

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maybe the data wasn't like their best. And also,

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yeah. You had to be really strong to be able

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to do that test. And for males, it was way more,

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or it was easier because they were all able to

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do the test. And they also performed quite good

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in the test. I think one point why it was hard

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because the testing was not perfect and not so

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easy and also the second thing is I think maybe

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yeah there would need to be more or we would

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have to test more in why maybe the concentric

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eccentric part where like testing for male is

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better with the explosive push -up test but I

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assume are able to lift more weight and also

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hold more weight in different positions and the

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females weren't and also like having 75 % from

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your body weight and pushing it away in like

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a static position is really hard so the explosive

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push -up test was tested good in flight jumping

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height for females and the ballistic push -up

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test was significant for males and I would say

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maybe One point why for males the ballistic push

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-up test was more reliable or had a higher correlation,

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a significant correlation, because their rate

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of force development is maybe correlating better

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with their jerk performance. And also the things

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I said before for testing for the females with

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the ballistic push -up test was really hard.

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So I think this is also one point why it didn't

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really work. hoped it would and for me that the

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the results show that is it's important to have

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like upper body power tests also use upper body

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power training for weightlifters because it has

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an impact not only your legs so also your upper

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body and it would be maybe a good test to use

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in performance or in performance testing so kind

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of the movement jump is often used but like the

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explosive push -up test or ballistic push -up

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test you can also use them in like smaller facilities

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in like use a video camera and do the testing

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so you don't need a force plate so this is like

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a easy test for everyone kind of yeah and like

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what A different power test that is often used

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for upper body is the ballistic bench press.

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And for this, you need, what is it called in

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English? A smith machine. You need a smith machine

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for ballistic bench press. And so this is hard

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for testing and the push -up variation would

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be easier, for example. Also, if you want to

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get younger kids to start with weightlifting,

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you could use those tests and also have a look

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if they're good. those and also like start with

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push -up variations in the beginning and then

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and also use them in their weightlifting training

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for example i have an additional question so

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let's say i'm a coach and i'm thinking okay i

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will try to use this test how fatiguing the push

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-up testing is are the athletes able to do that

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can i use it at the beginning of the session

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to check readiness is it the test i use at the

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at the end of the block to check the how the

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power is developing and how explosive they are

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that like how would you apply this test so i

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wouldn't really i don't know if for readiness

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i can't really say if it's good for this or for

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testing readiness um in the start of the session

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or to test fatigue like for the counter movement

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jump it is used for testing if athletes is tired

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like how his load is over weeks for example but

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I'm not sure for the push -up test there have

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to have or there are some like new studies to

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do And for for like testing in after a block

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session, I will probably use it because then

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I see if he's getting more explosive in the test.

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And but maybe you have to do it a couple of times

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for to get used to the test and practice it regularly

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before you. used or implemented in a testing

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protocol so that's I all my athletes had to do

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the tests a couple of times before the or had

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to do the movement a couple of times before they

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were allowed to test it and I could see like

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the third rep like maximum explosive rep was

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not as good as the second one, for example, because

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they got really tired, even if after three minutes

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of a break in between. So it is really exhausting

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to do. And also, yeah, adapt the strength training

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for female and male if they, yeah, in their lifting,

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if maybe they are good in those tests. If someone

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is good in the explosive push -up test, they

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are probably super explosive in their upper body.

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But maybe if they can't get better in the split

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jerk or push -jerk performance, the problem is

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not in the upper body. It's maybe in the counter

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movement or using counter movement jump, for

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example, and in the triple extension or in getting

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more force on the ground or whatever, but not

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in the upper body. That's maybe a tool how you

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can use it. That's a great point. So you're suggesting

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that testing counter movement jump. and explosive

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push -up or ballistic push -up gives you this

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difference between upper body explosive power

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and all abilities and lower body. And then you

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can see, okay, if I'm trying to influence how

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powerful this athlete is, should I focus more

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on upper or lower body? That's very interesting.

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And one interesting part that I also thought

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about was like, there is a lot of difference

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between pushing the weight horizontal or vertical.

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So people who are athletes, who were used to

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like doing some horizontal lifting I think for

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them the test is good but if they have never

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or not do horizontal lifts often then maybe it's

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not so good to test that test and say okay this

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has an impact because they need to be able to

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also hold their core in that position. And it's

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different to hold the core in the horizontal

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movement to the vertical movement. There's a

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difference between holding the weight in the

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center of your mass than in the push -up where

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it's further away. The most weight you use or

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you push is more in front of you than... in the

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middle all right just different placement of

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the center of mass and then it will impact how

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the athlete raises and then produces the power

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too yeah okay let's bring it all together what

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would be three points you want the coaches to

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know from your study so three points that i want

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the coaches to know from my studies use it or

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try to use it and maybe it works for your athletes

00:15:05.090 --> 00:15:08.690
for testing also if you work with younger athletes

00:15:08.690 --> 00:15:12.870
you can use it for identification, if they have

00:15:12.870 --> 00:15:16.070
a talent in upper body explosiveness, for example.

00:15:16.330 --> 00:15:19.029
Yeah, I had a lot of fun doing that study and

00:15:19.029 --> 00:15:21.549
I'm kind of looking forward to some new stuff

00:15:21.549 --> 00:15:25.070
or trying out some new tests. Okay, two short

00:15:25.070 --> 00:15:27.269
questions to finish. The first one is, what is

00:15:27.269 --> 00:15:29.789
your favorite lift? So my favorite lift is the

00:15:29.789 --> 00:15:33.799
snatch. why is that yeah because when you have

00:15:33.799 --> 00:15:35.899
a good day it works really good and if you have

00:15:35.899 --> 00:15:39.500
a bad day it doesn't and yeah i like that because

00:15:39.500 --> 00:15:42.700
it always reflects my mood kind of because when

00:15:42.700 --> 00:15:44.740
i have a good day it works and if i don't then

00:15:44.740 --> 00:15:47.120
i'm like okay if snatch is not even working the

00:15:47.120 --> 00:15:49.860
day is not good to be but yeah that's awesome

00:15:49.860 --> 00:15:52.879
okay where people can find if they want to see

00:15:52.879 --> 00:15:55.480
what you're up to or maybe ask a question or

00:15:55.480 --> 00:15:58.179
contact you where should they go if they want

00:15:58.179 --> 00:16:00.620
to ask a question they can either find me on

00:16:00.620 --> 00:16:05.679
instagram at lina dana coach or they can find

00:16:05.679 --> 00:16:08.539
me on linkedin also as lina dana awesome thank

00:16:08.539 --> 00:16:11.159
you so much it was a pleasure thanks a lot