How Important is Bar Speed?

Training
21

[quote]strangemeadow wrote:
OP, although Qyenos has showed up to stir the shit-pot (again), the take away is no speed work for you.
Qyenos- Dude, can’t you go away? Or grown up? Every time I see your posts they are combative, ridiculous and trolling. Making provocative statements with little to no basis doesn’t make you awesome or impress anybody. You’re just making a fool of yourself and becoming a nuisance here.
OP, sorry to hijack.[/quote]

what are you talking about? I was asking if bar speed was important considering there are no bodybuilding routines that incorporate it?

how is that hijacking?

22

F = (m)(a)

BAM!!

Next beginner question…

23

[quote]qeynos wrote:

[quote]strangemeadow wrote:
OP, although Qyenos has showed up to stir the shit-pot (again), the take away is no speed work for you.
Qyenos- Dude, can’t you go away? Or grown up? Every time I see your posts they are combative, ridiculous and trolling. Making provocative statements with little to no basis doesn’t make you awesome or impress anybody. You’re just making a fool of yourself and becoming a nuisance here.
OP, sorry to hijack.[/quote]

what are you talking about? I was asking if bar speed was important considering there are no bodybuilding routines that incorporate it?

how is that hijacking?
[/quote]

If no bodybuilding programs incorporate speed work, that should answer your question as to if it is important to bodybuilding or not.

24

[quote]qeynos wrote:

[quote]strangemeadow wrote:
OP, although Qyenos has showed up to stir the shit-pot (again), the take away is no speed work for you.
Qyenos- Dude, can’t you go away? Or grown up? Every time I see your posts they are combative, ridiculous and trolling. Making provocative statements with little to no basis doesn’t make you awesome or impress anybody. You’re just making a fool of yourself and becoming a nuisance here.
OP, sorry to hijack.[/quote]

what are you talking about? I was asking if bar speed was important considering there are no bodybuilding routines that incorporate it?

how is that hijacking?
[/quote]
Reading comprehension.
You weren’t hijacking, you were just stopping by to post some of your useless bullshit. I was calling you out. I was apologizing for hijacking.

25

I am mostly training for sport performance for Brazilian Jiu-Jitsu, so is there any benefit to incorporating explosive movements towards this goal? I read somewhere that increasing maximal strength to a certain point is sufficient to increase explosiveness, but I am not naturally very explosive and I feel that directly training it may be appropriate.

Right now my only explosive lift is power cleans, which I only do with 135 since I am new to the technique, and push presses with 120. Wouldn’t doing the other lifts (squat, deadlift, press) with submaximal weights 50-60% with explosive speed help train power?

26

More Fact then opinion:

Explosive training can be very good for athletics.

Bar speed is helpful at times, other times it’s just PT’s over complicating something.

Basic strength should always be a foundation and primary goal, not bar speed.

While pressing builds strength the transfer to sports is not always there.

Your last two reps are supposed to slow down. If they didn’t you wouldn’t really be building strength.

Building explosiveness is done best with 40-65% weight.

My opinion:
Power cleans and Push presses are not good exercises to do for BJJ. Assuming your training is already putting your arms in excessively stretched positions those two exercises will only weaken the joints. If ever you take a few months off from BJJ then power cleans and push presses would be good to add for an 8 week cycle.

Leg strength can be built with squats, lunges, step ups and partial squats. Upper body strength pushups, bench presses pull ups if you can do a few sets of 10’s otherwise pull downs, rows, punches with bands.

Explosiveness:
Is a combination of speed strength, reflex, reaction time, and training a pattern. A pattern properly trained a million times getting faster as you can will seem a lot more explosive then it is because it’s natural. So the first thing you can do is drill your movements more, with more speed, then 100000x more.

Speed Strength goes to the 60% train in that range train fast try not to hit the absolute ends of your ROM and you can train it more.

Reflex is like drop jumps, clapping pushups, medicine ball catch and throws.

27

[quote]Prodigul wrote:
I am mostly training for sport performance for Brazilian Jiu-Jitsu, so is there any benefit to incorporating explosive movements towards this goal? I read somewhere that increasing maximal strength to a certain point is sufficient to increase explosiveness, but I am not naturally very explosive and I feel that directly training it may be appropriate.

Right now my only explosive lift is power cleans, which I only do with 135 since I am new to the technique, and push presses with 120. Wouldn’t doing the other lifts (squat, deadlift, press) with submaximal weights 50-60% with explosive speed help train power? [/quote]

The short answers are yes and yes in my experience. However it depends on what you expect to get out of it. If you’re in actual mixed martial arts then the explosive movements are good for takedowns and a lot of things. If pure BJJ then still beneficial in a general sense but not anywhere near as much. However, they are excellent for helping you to bridge from the bottom/guard–any way you can get faster at pushing the hips out will help you change positions or apply more pressure with a locked out joint.

The caveat is–they have to be done technically correct and not “reverse arm curls”. It has to be a hip explosion.

And yes, speed squats, deads are also good. they are not as good IMO (although still very very effective), but they are easier to implement and you can do them without as much technical coaching because they are simpler than a clean, so learning curve is shorter.