Dynamic Speed Work- ‘Strong’ vs ‘Explosive’ Lifters

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi CT,
Just reading your article on ‘Chains- Unpopular Opinion’ & it resonated with me particularly the contrast between ‘strong lifters’ (grinders) & ‘explosive lifters’. For me being a grinder, speed/chains/bands work never translated to my main lift where in fact it actually detrained my grinding capabilities having negative effects on my lifting strategy, so it was great to read your explanation on this, very enlightening.

My question is, I follow a Conjugate Method structure most the time, so for my Dynamic Days, what would be a suitable substitute for BB upper/lower speed work for a ‘strong lifter’?

I was thinking incorporating Overcoming Isometrics as this has greatly transferred well for me being a grinder. Maybe do Contrast Training complementing with explosive work, as you do highlight the effectiveness of doing explosive work ie

  1. BB Bench Press Overcoming Iso 6 seconds
    Rest 10 seconds
  2. Plyometric Push Ups x 3-5
    Rest 2 mins repeat 3-5 times

Or,

  1. BB Squat Overcoming Iso 6 seconds
    Rest 10 seconds
  2. Squat Jumps x 3-5
    Rest 2 mins repeat 3-5 times

Thanks for the help,
HL