The session opens with traditional weightlifting, covering the full technical structure of the clean & jerk and snatch — start position, the transition between first and second pull, the double knee bend, triple extension, and the receiving position. The training value of these lifts is examined in terms of power output, vertical force vector and landing absorption, alongside their transfer to athletic speed and jump performance. Instruction then moves to Olympic lift variations and the logic behind exercise selection, including hang cleans, high pulls, squat and split cleans, snatch balance and overhead squats. Participants learn how different starting heights (floor, below knee, above knee, hip) shift the position on the force-velocity curve, and how to select variations according to mobility restrictions, technical proficiency and training intent — lowering the learning barrier while preserving the training stimulus. The ankle stiffness segment explains elastic energy storage and return from a biomechanical perspective: the role of the Achilles–triceps surae muscle-tendon unit during short ground contacts, the distinction between fast and slow stretch-shortening cycles, and the relationship between ground contact time and the reactive strength index. Practical work includes ankle hops, rhythmic rope work, stiffness position holds and low-amplitude repeat jumps, emphasizing ankle locking and the avoidance of energy leaks on landing. A central focus is differentiating ballistic, oscillatory and plyometric training. Ballistic work emphasizes acceleration through the full range with projection or release — medicine ball throws, jump squats, bench throws. Oscillatory work uses small-amplitude, high-frequency contractions to elevate neural recruitment rate. Plyometric work is graded by contact time and intensity, progressing from landing control to countermovement jumps, hurdle hops and depth jumps. Their sequencing within a training session and across a cycle is addressed, along with volume metrics (foot contacts, height, landing quality) and readiness prerequisites. The session concludes with the Frans Bosch perspective, framing power as a product of coordination and the regulation of muscular stiffness rather than strength alone. Topics include attractors and fluctuators, muscle as a stiffness regulator, the role of the pelvis and trunk in energy transfer, and expression of power under unilateral, rotational and asymmetrical conditions. Application includes hip lock patterns, anti-rotation ballistic work and context-driven jump tasks — translating gym-based power output into usable athletic explosiveness.

Implemented by Department of Exercise and Health Sciences
Date: 2026/09/29