# Strength & Velocity

### Velocity Transitions

Artem Okulov 240k Back Squat

The above video shows Artem Okulov doing 240k x 2 in the back squat with an average ascension time of 1.2 seconds. This would be equal to 245k x 1 in 1.2 seconds and 235k x 1 in 1 second and a 202k clean & jerk equivalent.

Artem Okulov 290k Back Squat

290k back squat single in 1.53 seconds. This would be equal to 263k in 1.0 second, which would be equivalent to a 226k clean & jerk. This would be 11k more than his best effort, as far as I am aware.

Using formula 1a (Sq - [(t - 1) x 50] = eSq1) we can calculate what a 290k back squat in 1.53 seconds would be equivalent to in 1 second and from that we can determine the equivalent clean & jerk.

1.53 - 1.0 = 0.53 x 50 = 26.5k

290k - 26.5k = 263.5k @ 1.0 seconds

263.5k x 86% = 226k equiv. c&j

If Artem’s best C&J is 215k

226k / 215k =  105%

The 105% represents 5% separation between his equiv. c&j and his PB c&j.

Artem Okulov 215k Clean & Jerk

The photo shows Okulov doing a 215k clean & jerk, equivalent to a 250k back squat in 1 second.

We can calculate the equiv. back squat in 1.0 second to c&j by using Ratio 1a in reverse, or 215k / .86 = 250k 1-second back squat

Any lifter can squat more weight by moving slower than 1.0 second, but this would defeat the purpose of the squat as far as using it as an assistance lift for velocity training for the snatch and clean & jerk. The methodology for most European lifters is not to exceed loads that create too much deceleration. Anything over 1.5 seconds will begin to cause deceleration and it will become less beneficial to the weightlifter.

It should be understood that the front squat be trained for the purpose of standing up after the clean as fast as possible and producing as much momentum during the dip and drive for the jerk. The back squat purpose is for overall strength and stability and for pulling power.

The majority of squats performed in training should be one second or faster in order to satisfy the reaction time (fast twitch fibers) needed to achieve a one second snatch and clean. Overloading should be between 1.1 second and 1.5 seconds and maximal efforts should never be accepted if slower than 1.9 seconds.