OPTIMAL LOAD BASED ON BODY MASS: A PILOT STUDY WITH THE HANG POWER CLEAN

INTRODUCTION: A key factor for success in sports is the athletes' capacity of producing mechanical power output. Implementation of weightlifting derivatives such as the hang power clean (HPC) in training programs have been utilized and substantial increases in muscle power are reached when the athletes train at the load in which they produce the peak power output, also defined as the optimal load. The optimal load is commonly determined as a relative percentage of the maximum weight one can lift a single time during a specific exercise, defined as the 1-repetition maximum (1RM) for that exercise. Given the disadvantages of 1RM tests utilization such as risk of injuries and excessive amount of time required for those assessments, it has become apparent the need for alternative strategies for the optimal load identification. PURPOSE: To estimate the optimal load of the HPC from body mass (BM) percentages. METHODS: Nine healthy young men (age: 21.3 ± 1.8, height: 174.6 ± 6.8 cm, weight: 80.6 ± 6.2 kg, 1RM HPC: 90.8 ± 9.6 kg, 1RM to weight ratio: 1.13 ± 0.07) participated in this study. Subjects performed a 1RM in the HPC in the first session and during the second session the peak power was calculated across loads of 30, 40, 50, 60, 70, 80, and 90% of their BM in the HPC in a randomized order. RESULTS: Our results showed significant differences among the power output and the percentages of the BM. Briefly, power output at 30% of the BM was similar to 40% and 50% of the BM, whilst significantly lower than 60%, 70%, 80% and 90% of the BM. For 40% of the BM, it was observed a similar result in relation to 50% of the BM, whilst results were significantly lower than 60%, 70%, 80% and 90% of the BM. For 50% of the BM, it was observed similar result when compared to 60% of the BM, with a lower power output when compared to 70%, 80% and 90% of the BM. For 60% of the BM, a lower power output was observed when compared to 70%, 80% and 90% of the BM. Finally, no significant differences were observed between 70% and 80% and 90% of the BM, as well as 80% and 90% of the BM. CONCLUSION: Our results indicate that the optimal load based on BM for the HPC exercise occurs at 70%, 80% and 90% of the BM.