if you had to pick between doing olifts or plyos for the develpment of speed (in addition to sprints ofcourse)… which would you do and why?
Also i don’t have a caoch to teach me the olifts so when i Power clean i basically just try to get the weight up to my shoulders from the ground without concerning myself with the technical aspects such as the double knee bend… would i still see the same benfits from olfits doing them the way i do?
In your situation I would just do plyos. If you want some stimulus similar to the olympic lifts, you could just do some variant of jump squats, reactive squats (ala inno sport), or plyos with a weight vest or dumbbells.
Plyometrics come in all species…and for sure, if you have to chose btwn Ol and plyos, for a developing athlete would be easy to opt for plyos.So much of the spectrum of qualities required to sprint can be covered, especially if you do not have proper supervision on OL, which btw remain a general strength exercise, a strength speed one, but still far away from being specific to sprinting.
Whereas bounds and hops may have limited value for an elite sprinter, for a mid level one can be a great addition.