Determining the relative value of assistance exercises
Written by Chris LeRoux
When determining the value of an assistance exercise for weightlifting, speed specificity, the velocity at which a movement takes place, is crucial (1,3,9). In addition, the principle of overload must always be taken in to account, the need for both specificity and variety must be balanced, the individual needs of each athlete must be considered, and the sport must be fun if the right combination of competitive lifts and assistance exercises is to be found.
Speed Specificity
There is substantial evidence that resistance training produces its greatest strength gains at the velocity at which the training is performed (1,2,3,4,5,6,7,8,9). For instance, McBride et al. found that training with light-load jump-squats results in increased movement velocity capabilities and also that velocity-specific changes in muscle activity may play a key role in this adaptation (2). They also found that the speed at which an individual trains, as controlled by load, results in a velocity-specific change in muscle electrical activity. In addition, this load-controlled velocity training appears to have a differential effect on force, velocity, and power variables relating to physical performance. Behm and Sale (4) found that high velocity training improved sprint performance while low velocity, high resistance training had no effect, and Hakkinen et al. (5) found that training at high power outputs can enhance dynamic performance variables better than typical heavy weight training (6). There is also significant evidence to suggest that the actual velocity at which the movements occur is more important than the intended movement velocity (4).
In other words, training with heavy loads at slow velocities improves performance with heavy loads at slow velocities. It does not improve performance with lighter loads or at higher velocities. However, training with lighter loads and higher velocities improves performance with heavy loads at slow velocities as well as lighter loads at higher velocities. Further, although training with heavier loads improves force output, it is associated with a decrease in velocity output. So, not only is it desirable to train at faster velocities and achieve greater power output, it must also be understood that training at slower velocities can be detrimental to that purpose. In light of the importance of speed specificity to weightlifting, it should be noted that Haff et al. (6) found that the highest power outputs were produced at relative intensity of 80% or less of the 1RM for explosive exercises. Likewise, Garhammer (7,8) found that 80% snatch and clean pulls produced the highest power outputs.
Overload Vs. Speed Specificity
Another critical factor to consider when determining the relative value of an assistance exercise is overload. Stone et. al (10) shows that overload in an exercise with similar movement patterns can show some benefit, to a point. But, go too far in terms of increasing the load over those seen in the competitive movements, and you see a drop off in specificity and transfer of improvement. So it is clear that the benefits of overload must be balanced with the benefits of speed specificity. Overload too much and you will fall below the optimal power/velocity range for weightlifting. Since the research indicates the highest power outputs occur around 80% of maximum effort, gains in overload from going heavier than 80% are balanced by the inevitable decrease in power output. This certainly fits with the common approach of many weightlifting coaches to usually confine snatch/clean pulls to between 75-115%, far less than the weights potentially and often used with deadlifts.
However, in the case of squats we see an anomaly in weightlifting because they are generally a test of force unlike the other competitive movements which require more power. Thus, the more specific approach to training squats, unlike the other competitive lifts, is to do them at slower velocities and heavier loads to take greater advantage of the benefits of overload. Because squats are a test of force and an important part of the clean, heavy squats at slower velocities are extremely specific to weightlifting.
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Variety Vs. Specificity
Some assistance exercises, like squats or snatch/clean pulls are important because they overload muscle groups specific to the competitive movements. And, some assistance exercises are important because they overload muscles important to the competitive movements but which are not primary movers (cross-training). For instance, if you have two exercises training almost the same musculature in the same movement pattern, this weighs in favor of eliminating the less specific of the two to focus more effort on the exercises with the most transfer of benefit to the goal- the snatch and the clean and jerk.
Pulls and/or deadlifts?
So, what about pulls and deadlifts, for example? If you aren’t doing snatch/clean pulls, then deadlifts would clearly have some value resulting from overloading relevant musculature in a similar movement pattern. However, the above research shows this potential benefit must be balanced against the possibility that it will negatively affect power capabilities, which are more critical in weightlifting. In any case, snatch/clean pulls provide adequate overload, keeps the training at the higher speed/power levels desired for the sport of weightlifting, still improves performance at lower velocities and higher force levels, and more closely approximates the competitive movements. They also provide the opportunity to learn and practice proper pulling technique and concentrate work on the extremely important pull phases of the competitive lifts without taking the impacts that would otherwise be absorbed.
The individual is the bottom line
These principles are very important to determine the relative value of an exercise, but it is equally important to examine the individual strengths and weaknesses of a given athlete and adjust to their unique needs. There are many individual factors that could impact the effectiveness of an assistance exercise. This is especially true in cases where an individual has a physical peculiarity, a postural issue that needs remedial work, or an injury. Sometimes it is well worth the time to address such issues, and these needs have to be balanced against the need for more specific training. There are far too many other ways that individual needs could impact the selection of assistance exercises to discuss all of them in this essay, but it is something that must always be considered and balanced.
In the end, it is the individual's mind that determines their level of success in weightlifting or sport in general. Genetics are an important component, but the importance of human will must not be underestimated. Without extreme discipline, sacrifice, and intense, sustained effort, reaching one's potential is impossible. Therefore the psychological component must not ever be ignored. Research shows that athletes perform better when competing for intrinsic rather than extrinsic reasons and when they are confident in their abilities (11,12,13). Thus, the mind must be considered in every aspect of the program, including exercise selection. For instance, it could be beneficial at a given point in time for an individual’s confidence or sense of satisfaction with the process to do a particular exercise or workout. These psychological benefits must be balanced against the physical needs of the athlete. Therefore training the mind is as important as the physical training, though it is a misconception to think of them as two different things.
The most important principle in determining the relative value of assistance exercises is keeping the sport fun. If it isn’t fun, success becomes much less likely (11,12,13). The individual must always be more important than the program and the athlete must be more important than the results. An athletic career is a series of choices and some help lead to victory and some do not. Sometimes we know which choices are right, sometimes we don’t, and always there is sacrifice. But, whether our ultimate goals of victory are achieved or not, a successful weightlifting career is one in which the athlete has fun. True success in sports is the intrinsic satisfaction of working hard to achieve your goals, and this satisfaction will not be possible if there is no joy in the activity.
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