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Abstract

This study aims to design a training program based on the superset method to develop specific types of special strength in young weightlifters aged 15–17 years, and to investigate its effects on explosive power, strength distinguished by speed, and performance in the snatch lift. The researchers adopted the experimental approach. The research population consisted of 30 weightlifters from the National Center for Sports Talent Development in Baghdad. A purposive sample of 9 lifters (30% of the population) was selected based on the following criteria: aged 15–17 years, had completed an adequate learning phase, and had at least two years of training experience. All participants were in the 62 kg weight class. A training program employing plyometric exercises using the superset method was designed and applied by the researchers. Pre- and post-tests were conducted to measure the targeted physical abilities and technical performance. After statistical analysis, the results showed significant improvement in muscular capabilities, particularly in explosive power and speed-strength of the legs, which positively influenced the participants’ snatch lift performance. Additionally, the superset training approach contributed to enhancing motivation and competitiveness among the sample members, resulting in improved outcomes. The researchers recommend that coaches adopt the superset method in their training plans to develop physical attributes in both individual and team sports, and to select plyometric exercises that mimic the technical skills of each sport. It is also recommended to conduct training workshops for coaches of various age categories to introduce them to the proper use of the superset method in sports training.