Ive always been a big fan of lifting as explosively as possible. To develop my speed I do a lot of speed work - with moderate weights, lifted as quickly as possible. You can do this on your squats, bench Presses and deadlifts. I usually use 3 reps on the bench, 2-5 reps on my squats and 2-3 reps per set on my speed deadlifts. The most important things to remember are these: - The bar must move as fast as possible. For most people, starting with around 60% of your 1RM is a good place to begin for speed work - Technique must remain perfect. Master your technique, then do speed work (not the other way round!) One way to get more out of your speed work is to use bands or chains. Bands and chains allow you to make the weight youre lifting lighter when youre at the mid-point of an exercise and heavier when youre at lockout. This forces you to lift the weight as quickly as possible. To prove bands and chains work, try this quick and easy experiment: - Choose 1 lift - squat, bench or deadlift - Warm up to 60% of your 1RM - Do 2 or 3 sets of 2-3 reps and notice how fast they feel - Now add a moderate amount of chain weight and do another set. Youll likely notice it feels heavier But... Do another set and your brain will know what to do... itll have you accelerate the bar FASTER And, believe it or not... You often find that 60% of your 1RM with a moderate amount of chain (or band) weight actually feels EASIER than lifting just the bar weight alone! Think this makes you FASTER and STRONGER if you do it regularly? You bet it does ;) Warning: Bands and chains are awesome. But... if you use them incorrectly, theres probably no finer way to burn yourself out and/or injure yourself. And thats why Ive created a program called: Bands and Chains In it, youll discover exactly how to use bands and chains correctly... With minimum injury risk and for maximum strength, speed and power gains. andyboltonstrength.org/products/
Posted on: Fri, 23 Jan 2015 07:20:58 +0000
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