Barbell Strength Tip - Speed Work As a Warm Up The idea of speed work, or the dynamic effort method is to spend a bunch of sets and reps solely working on moving as fast as you possibly can, squatting, pulling or pressing the bar with such malice and force that the plates rattle and the bar whips at lockout. And we think this is a great method, however most people split their sessions on main lifts into a heavy day, and a dynamic effort day with the assistance work or rep method work being done after speed and heavy work on each. But we think sometimes when youre performing the barbell lifts - squats, benches, deadlifts, barbell rows, over head presses - you should try to blend speed work, max effort heavy work, and repetition hypertrophy work into the same session, and the same movement too. The Dynamic Effort Method/Speed Work Typically you take 50% to 65% for low reps, low rest and high sets, sometimes with accommodating resistance, the idea is to encourage fast, fast, FAST movement during an exercise in order to make you more powerful; and if you have ever seen the Westside Barbell Club athletes lift you will see living proof that doing a heavy day, and a lighter speed day works well! They do anywhere from 15-20 total reps (sometimes more if its going well) with sets of 1-3 reps with rest periods of about 30-60 seconds. The Reasoning Behind a Speed Warm Up Our idea however is to use the speed work as pre-activation or a PAP (post activation potentiation) method. The fast contractions and power produced in the speed work will transfer well to the heavy sets; not just because youll be moving faster by producing force faster in the speed sets, but also because youre training yourself to smoke the weight when its on your back, over, and over, and over again. So youre setting yourself up to lift better when you go heavy via superior muscle activation and through practicing the best technique possible. The Protocol Take anything from 55-70% and use any low rep method that yields around 15-20 total reps, 10 sets of 2 reps, 5 to 6 sets of 3 reps, 20 singles with rest periods between 45 and 90 seconds. After this youll want to work up to your heavy work, whether its an AMRAP set or 3 to 5 rep max or some singles at 90%+. You should find that your heavy sets go better, and on a good day itll probably help you set a PR, on a bad day itll help add some quality volume to your session! Check the clip of the method being used by coach Khrys to smoke a 160k paused front squat! #StrengthTip #Sports #Performance
Posted on: Mon, 05 Jan 2015 18:44:48 +0000
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