How do I implement speed training into the main 3 lifts? (Deadlifts, Squats, Bench) I want to get stronger, what percentages and rep ranges should I use? How many sets? Is it too much to do max effort and speed work in the same workout?
[quote]Confinative wrote:
How do I implement speed training into the main 3 lifts? (Deadlifts, Squats, Bench) I want to get stronger, what percentages and rep ranges should I use? How many sets? Is it too much to do max effort and speed work in the same workout? [/quote]
I’m currently doing speed deads after squats. Squatting for 3-5 sets of 5 and deadlifts right after 5 sets of 3 with ~65-70%. If you’re doing it right speed work is basically max effort work. Bench I have no clue.
[quote]Confinative wrote:
How do I implement speed training into the main 3 lifts? (Deadlifts, Squats, Bench) I want to get stronger, what percentages and rep ranges should I use? How many sets?[/quote]
Any of these should help get you started (click ‘Articles’):
http://www.T-Nation.com/searchResults.jsp?cx=016420786931182441572%3Akswwmllusns&cof=FORID%3A10&ie=UTF-8&q=dynamic+effort&siteurl=tnation.T-Nation.com%2Ffree_online_forum%2Fsports_body_training_performance_bodybuilding_beginner%2Fhow_to_implement_speed_training&ref=tnation.T-Nation.com%2Ffree_online_forum%2Fsports_body_training_performance_bodybuilding_beginner%3FpageNo%3D1%26s%3DforumsNavTop&ss=2279j1061923j11
If programmed properly, it’s totally fine and plenty of guys do it. But it may be more common, or at least more “traditional”, to have a ME day and a separate Dynamic day. If programmed improperly, it can lead to trouble (risk of injury and lack of progress.)
65-70% In my opinion is too high for speed work. I would say using 50% of your 1RM is a nice easy rule to stick with. The weight has nothing to do with it as long as you can use maximal power to get the bar from point A to point B as fast as you can. I bet people doing speed work with 70% I would be able to walk by and not have a clue that their focus was speed. I prefer huge sets and small reps to really make sure every rep I do is maximum speed and power.
[quote]IKWC wrote:
65-70% In my opinion is too high for speed work. I would say using 50% of your 1RM is a nice easy rule to stick with. The weight has nothing to do with it as long as you can use maximal power to get the bar from point A to point B as fast as you can. I bet people doing speed work with 70% I would be able to walk by and not have a clue that their focus was speed. I prefer huge sets and small reps to really make sure every rep I do is maximum speed and power.[/quote]
Fair point. Now that I think about it I’m actually using a fairly old 1RM so maybe it’s closer to 55-65%. I feel that with deadlifts it seems like I can still be fairly fast/powerful with a little higher percentage than would work for other lifts (squats, presses, etc) but again I am using an older 1RM. I’d say definitely don’t go above 70% but I have heard that 50-55% is like THE OPTIMAL as far as where your speed*load curve peaks.
So yeah… what you said
[quote]Andrewdwatters1 wrote:
[quote]IKWC wrote:
65-70% In my opinion is too high for speed work. I would say using 50% of your 1RM is a nice easy rule to stick with. The weight has nothing to do with it as long as you can use maximal power to get the bar from point A to point B as fast as you can. I bet people doing speed work with 70% I would be able to walk by and not have a clue that their focus was speed. I prefer huge sets and small reps to really make sure every rep I do is maximum speed and power.[/quote]
Fair point. Now that I think about it I’m actually using a fairly old 1RM so maybe it’s closer to 55-65%. I feel that with deadlifts it seems like I can still be fairly fast/powerful with a little higher percentage than would work for other lifts (squats, presses, etc) but again I am using an older 1RM. I’d say definitely don’t go above 70% but I have heard that 50-55% is like THE OPTIMAL as far as where your speed*load curve peaks.
So yeah… what you said[/quote]
Traditionally, “dynamic work” is in the 50-60% 1RM range, but consider Wendler’s take on it:
http://www.T-Nation.com/free_online_article/most_recent/do_this_not_that_1
"Do This: Dynamic Effort with 70-80%, Not That: Dynamic Effort with 50%
A couple years ago, I went through my training logs and calculated my box squat percentages based on my box squat max. When bands were used, I calculated (as best I could) the amount of bar weight/band weight at the bottom of the movement (while on the box).
The results surprised me then but not now â?? the average percentage used was 77%. These were weights done on “dynamic day” and didn’t count the heralded circa-max phase.
After reading, thinking, and talking to other lifters (take a look at the translated Russian texts and the book Supertraining), dynamic training is almost always heavier than 50% (50% being a load that’s much too light to elicit a training response)."
Load is one variable, and bar speed, training volume, and even rest periods are other variables that can be taken into account for speed work. If your max deadlift is 405, and you pull 205 (~50%) for 3 reps in 3 seconds, or pull 315 (~75%) for 3 reps in 4 seconds, it might be “worth” training at a higher percentage. It’s something to experiment with, rather than locking yourself into “DE days are50-60% tops, or else it’s wrong/ineffective.”