I’m a little confused about how the exercises are performed on Dynamic Days, maybe BM can help me out. When performing Dynamic Squats and Benches do I utilize a fast eccentric with a catch and explosion, or a normal controlled one? I’m pretty confused by all of the articles on elitefts.THanks
[quote]Oso9050 wrote:
When performing Dynamic Squats and Benches do I utilize a fast eccentric with a catch and explosion,[/quote]
In a word yes. Exactly that. This is what bands accomplish so well. They accelerate the load on the eccentric. The load should drop like a rocket then go up just as fast. This is why it develops speed. You should be knocking out those bench triples as fast as possible.
Yes, PULL the bar down to your touching point, pause if you do, then explode AGAINST the bench. Don’t go flying up and think you are a speed demon, that is just bad technique. If you push against the bench while moving the bar up, you’ll get more of a correct WS style bench.
It really depends on your level of experience. Is your form flawless? How is your technique?
Don’t compromise speed for form. On the eccentric, only go as fast as your form will allow. It is more important to use correct form than have a fast eccentric movement. If you are sure of your form than you can start building speed on the way down.
The main point of a speed day is to build an explosive push up. If you feel you need to slow down your negative, that is ok; you can even pause at the bottom if you like. Just make sure you are pressing up with maximum speed.
Yeah Louie even said that he wished that he had never said anything about the 3 seconds to complete a set because some people go overboard. You do realize that there is more than one way to do “speed” bench. Remember to lead the eccentric with your elbows and not your hands. People get into a rush, lead with their hands and the bar comes up to high hear the chest and they wind up doing an extension instead of a press.
This is really dependent on so many factors that it’s really hard to say for sure without watching you bench and squat…here is the real world truth: find the eccentric speed which allows you to bench and squat the most weight…bm