Can somebody describe what an “overshoot” lift is? I was thinking about starting CT’s training plan from Modern Strength #6, but as I was looking through the exercises I realized I have no idea what a “Bench Press Overshoot” or “Back Squat Overshoot” is. Thanks in advance.
JZimm9mm
Bump.
We are hoping to start this explosive block of CT’s routine next week and we still don’t know how to perform the back squat and bench press overshoot exercise.
teeker
The overshoot technique requires either a set of weight releasers (preferable) or an adequate training partner.
The MO of the method is to contrast a supremaximal eccentric phase and an explosive concentric phase. The load during the eccentric (lowering) phase should be around 100-120% of your max concentric strength and the weight lowered in 5 seconds. The load during the concentric portion should be 50-60% of your max.
Now, you can either use a bar weight of 50-60% of your max and add the equivalent of the 50-60% needed on the weight releasers. Of load the bar to 50-60% and have a partner push down on the bar during the eccentric phase. In the later case it’s harder to estimate just how much weight is added by the partner, but a good guideline is that he should push down as hard as possible as long as you can lower the load under control. He should release the tension as soon as the bar hits the chest (bench press) or as you reach parallel (squat).
The advantage with weight releasers is that you can better control the extra load added during the eccentric phase and that it’s somewhat safer (especially in the squat). However you can only perform single reps (when using weight releasers I normally use 1 supramax eccentric rep + 3 explosive reps).
With the partner technique you can adjust the resistance during the set (as to accomodate fatigue) and perform multiple contrast reps.
The logic behind overshoot reps is that during the supramax eccentric phase, most fst twitch fibers are activated and stay activated during the subsequent explosive rep, leading to a higher power produciton.
Thanks for the description CT. Manteeker and I just finished the Intensification block of the athletic training plan you had in Modern Strength #6. We bought weight releasers for that block, so we are all set. So the difference in the Explosive block is the concentric loading is much less, allowing for greater speed in lifting the weight. Makes sense.
By the way, I have seen some great gains in strength from this program. We are going to start on your bench press program from The Black Book when we are finished with this block.
JZimm9mm…
CT -
I second jzimm’s comments - we are really impressed with your workouts and we are seeing great results. Looking to start learning Oly lifts over the summer using your Black Book. Just order a second copy so I can keep my own notes, etc.
Thanks for all the help and taking the time to reply on the site.
BTW - congrats on Ms. Beast’s bodybuilding win!