What's the best way to get stronger, faster, and more explosive? Should you stick to classic barbell lifts, bounce around with plyometrics, or channel your inner Olympian with weightlifting moves like snatches and cleans? A 2022 study by Stephanie J. Morris and her team, published in Sports Medicine, digs into this question with a meta-analysis comparing weightlifting training (WLT) to traditional resistance training (TRT), plyometric training (PLYO), and doing nothing extra (control). Spoiler: weightlifting shines bright—especially for jumping power and lifting big—but it's not a one-size-fits-all win. Let's break down the science and see how you can use it to crush your goals, with Easy Reps keeping score.
What's Weightlifting Training, Anyway?
Think snatches, clean and jerks, power cleans—moves you'd see in an Olympic weightlifting meet. WLT isn't just for gold medalists; it's a go-to for athletes across sports to boost strength, power, and speed. The study pooled 16 studies with 427 participants, mostly young guys (median age 20.3), from beginners to those with a couple years of lifting under their belts. They trained 2-4 times a week, usually for 6-8 weeks, mixing full lifts with variations like hang cleans and extra strength work like squats.
Morris' team compared WLT to three rivals:
- Traditional Resistance Training (TRT): Think squats, deadlifts, bench presses—steady, heavy lifting with barbells or dumbbells.
- Plyometric Training (PLYO): Explosive stuff like box jumps, hops, and bounds, using your body weight to build power.
- Control (CON): No extra training beyond regular sports practice or daily life.
They measured strength (like max lifts), power (think countermovement jump height), and speed (sprinting or change-of-direction tasks). Here's what they found—and how it can shape your workouts.
Weightlifting vs. Nothing: A No-Brainer
Let's start easy. Compared to the control group—folks who didn't add any training—WLT was a slam dunk. It delivered big boosts in strength (effect size g = 2.40), squat jump height (g = 1.34), countermovement jump (CMJ) height (g = 0.66), and sprint speed (g = 0.66). Even change-of-direction speed (CODS) got a moderate bump (g = 0.67), though it wasn't statistically locked in. Translation? If you're not lifting, WLT will get you stronger, more explosive, and quicker—fast.
Why? Weightlifting moves demand huge force and lightning-fast power—think yanking a bar from the floor to overhead in one fluid motion. That transfers to jumping and sprinting, where you need to push off hard and fast. Three sessions a week for 8 weeks was enough to see these gains, even in newbies. So, if you're starting from scratch, WLT is a killer way to kick things into gear.
Weightlifting vs. Traditional Resistance Training: A Power Edge
Now, the real showdown: WLT versus TRT. Both build strength—no surprise there. The study found a small edge for WLT (g = 0.19), but it wasn't significant. Where WLT really flexes is in specific skills and power. It smoked TRT for weightlifting performance—how much you can lift in moves like the clean or snatch (g = 1.35)—and CMJ height (g = 0.95). Sprint speed (g = 1.04) and CODS (g = 1.21) also leaned toward WLT, though the stats didn't fully seal the deal.
What's the deal? Specificity rules. WLT trains you to hoist big loads fast, so you get better at exactly that—lifting heavy in snatches or cleans. TRT, with its slower, grinding reps (think heavy squats), builds raw strength but doesn't match WLT's speed-power combo. CMJ—a jump where you dip and explode up—mimics the quick triple extension (hips, knees, ankles) of a clean, giving WLT the edge. TRT's deceleration at the top of a lift can't replicate that zip.
For Easy Reps users, this is gold. Newbies can use WLT to build a base that's strong and snappy—log your cleans and squats to see both climb. Seasoned lifters stuck on a plateau? Swap some TRT for WLT and track your CMJ height or sprint times in the app. The study hints WLT's extra juice could shake things loose.
Weightlifting vs. Plyometrics: A Close Call
WLT versus PLYO is tighter. Both crank up power and speed, with no big winner. Effects were small and non-significant: sprint speed (g = 0.20), CODS (g = 0.17), CMJ (g = 0.31), squat jump (g = 0.34), and strength (g = 0.69). WLT nudged ahead slightly, especially in strength, but it's a coin toss. Why so close? Both hit that triple extension hard—WLT with a loaded bar, PLYO with bodyweight jumps. They're like cousins, training your muscles to fire fast and hard.
PLYO might edge out on longer sprints (think 40-100m) thanks to stretchy tendons storing energy, but the study's tests (20-30m) favored raw acceleration—WLT's turf. Strength-wise, WLT's load could theoretically outmuscle PLYO's no-weight approach, yet beginners saw similar gains. Maybe WLT's coordination demands balance out PLYO's simplicity early on.
Mix them? The study suggests yes—WLT for loaded power, PLYO for unloaded zip. Log a hybrid plan in Easy Reps—snatches one day, box jumps the next—and watch your numbers tell the story.
How to Lift Like an Olympian
Ready to try WLT? Here's your playbook, straight from the study:
- Start with Basics: Learn the power clean or hang snatch—start light (55-65% 1RM) and nail form. Aim for 3-5 sets of 3-6 reps.
- Mix It Up: Add squats or pulls for strength—most studies did. Train 2-3 times a week, 6-8 weeks minimum.
- Push the Pace: Keep rest at 3-5 minutes—WLT's about quality, not burnout. Up the weight as you get comfy (up to 85-95% 1RM).
- Track Everything: Use Easy Reps to log cleans, jumps, sprints. Chart your 1RM, CMJ height, or 20m dash—see WLT's magic unfold.
Newbies, this builds a killer foundation—strength plus pop. Pros, it's a fresh twist to bust through ceilings—track that snatch PR soaring.
Why It Works—and Limits
WLT's edge comes from blending high force and high speed, hitting the whole force-velocity curve—strength for TRT fans, power for PLYO lovers. But the study's not perfect. High variability (heterogeneity) means results bounced around—some studies had teens, some adults, some short plans, some long. Small sample sizes (median 11 per group) and mostly rookie lifters leave gaps—how does WLT fare for vets? Plus, WLT often mixed in TRT moves, muddying what's pure weightlifting.
Still, the takeaway holds: WLT builds well-rounded athletes—strong, explosive, quick. Easy Reps lets you test it yourself—log a cycle and see.
Your Next Move
Morris' team sums it up: WLT beats TRT for power and specific lifts, matches PLYO across the board, and trashes doing nothing. Want strength, power, and speed? Snatches and cleans could be your ticket. Start small, track it with Easy Reps, and build a body that's ready for anything—lifting big, jumping high, or sprinting fast. Check the full study at Morris et al. (2022). Comparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed: A Systematic Review with Meta-Analysis. Sports Medicine, 52(7), 1533-1554.