Speed Work Meaning in Weightlifting

Speed work involves lifting lighter weights at a very high velocity to improve the explosive power of muscles. Athletes usually use weights between fifty and seventy percent of their maximum to focus on fast movement. This training teaches the nervous system to recruit muscle fibers as quickly as possible for the main lifts. Moving the bar fast is essential for getting under heavy weights during a snatch or a clean. An athlete performs six sets of two repetitions of the snatch with a focus on quickness. This type of practice prevents the lifter from becoming slow or sluggish during heavy strength training blocks. Balancing speed with heavy weights ensures the athlete is both powerful and technically sharp for the meet.