Weightlifting
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The Meaning of the K-Value in Weightlifting
In a previous article, I detailed how the K-value is calculated. In its simplest terms, the K-value is the average absolute intensity of a macrocycle divided by the two-lift total achieved in the competition at the conclusion of the said macrocycle. What it does is help balance the speed factors with the strength factors that lead to improvements in the total. In its simplest terms, the K-value is the average absolute intensity of a macrocycle divided by the two-lift total achieved in the competition at the conclusion of the said macrocycle. What it does is help balance the speed factors with the strength factors that lead to improvements in the total.
In Other Terms
In other terms, the K-value measures the balance between training intensity and competition performance. It is calculated by dividing the average training intensity of a macrocycle by the total weight lifted in competition at the end of that cycle. Essentially, it helps determine whether the training program is effectively improving both speed and strength.
Strength Gains vs. Speed Development
Too many beginners can only see the relationship between strength gains and increases in the total. In comparison, this is largely true at the initial stages of development; after a certain amount of training, the speed of development must be taken into consideration.
It is well known that training with lower intensities (60-70%) can improve speed but have minimal effect on strength development. On the other hand, strength development improves most significantly at higher intensities (85-105%), but speed development lags. The question then becomes how to improve both speed and strength leading up to a competition.
Optimizing the K-Value Range
Empirical results show that a K-value within the 38 to 42 range is optimal for both speed and strength development. If the competitive result is improving but the snatch is regularly lower than 78% of the clean & jerk, the K-value should be adjusted downward when the next macrocycle is planned. Conversely, if the snatch result regularly exceeds 82% of the clean & jerk, the K-value needs to be increased for the next macrocycle.
Snatch vs. Clean & Jerk: Speed vs. Strength
It should be obvious that the snatch is largely dependent on speed development for both the acceleration of the barbell and the ability of the lifter to drop into the deep squat. The clean & jerk, however, is more strength development dependent.
Bodyweight-to-Height Ratio Considerations
Another consideration is the body-weight ratio. Lifters who are insufficiently light for their height will make normal gains in the snatch but will have difficulty maintaining an ideal snatch-to-clean & jerk ratio. This is most evident when the winners of the individual lift medals are compared in height. Invariably, the clean and jerk medalists are, as a group, shorter than the snatch medalists.
Of course, all of this calculation will be for naught if there are significant biomechanical errors in the technique.
Automating K-Value Calculations
I realize that calculating the K-value will require a lot of number crunching, but a spreadsheet can minimize the necessary calculation.
Currently, I am exploring the possibility of creating an AI Agent that will perform the program planning and all relevant calculations for athletes in all six classifications. This will require a lot of work, but most of it is covered in my book.
