Strength can be seen as lifting a weight slowly.
Power can be seen as lifting a weight quickly.
(Feel free to correct me if i got that backwards )
If you train your body by doing something slow, you will accel at doing things slowly, same is for explosive-ness.
That being said, is it alright if in one training routine (as in within the same 2 hours or whatever)i mix it up or should i have one day explosiveness only and another day have only power?
Iām just wondering what would be the most efficient and fruitful method. All in one workout, or on separate days?
thanks alot
I have no clue what the correct terminology is- āpowerā vs. āstrength-speedā etc.- I will have to leave that to my learned contemporaries in the sports science world.
However, I know what you mean- i.e. fast vs. heavy. I tend to combine them. I reckon many other lifters- maybe even most lifters- do as well. As I work up in weight, I am shoving or pulling the bar as fast as I can. This is true on 135 as it is on 700. Naturally, as the weights get heavier, the bar moves slower and the lift is more about heavy than fast. So the workout starts out as speed work and drifts in maximal effort work.
No no. Not fast versus heavy.
Think about it like this:
Imagine you are holding a bar with 100 pounds. Youāre standing up and you re holding the bar comfortably at waist level.
Your exercise is to bring the weight up to shoulder level without bending your elbows, so by keeping your arms completely straight.
If you do this slowly (take 4 seconds), you put an insane load on your shoulders and the exercise is quite hard.
However if you do it fast, the momentum of the explosive-ness allows you to go higher but the time is considerably shorter (1 second to reach your target height).
Do you see what i mean? One is more of an endurance idealogy. Is it ok to mix em up in the same work out?
using a slow tempo with a light weight is more hypertrophy TUT work, not strength work. Strength work is using a heavy weight as fast as you can.If you mean using body english vs just your targeted muscle (like Push press vs strict military press) then they are two different lifts.
You can do speed work and hypertrophy work on the same day, just do speed work first.
[quote]blazindave wrote:
No no. Not fast versus heavy.
Think about it like this:
Imagine you are holding a bar with 100 pounds. Youāre standing up and you re holding the bar comfortably at waist level.
Your exercise is to bring the weight up to shoulder level without bending your elbows, so by keeping your arms completely straight.
If you do this slowly (take 4 seconds), you put an insane load on your shoulders and the exercise is quite hard.
However if you do it fast, the momentum of the explosive-ness allows you to go higher but the time is considerably shorter (1 second to reach your target height).
Do you see what i mean? One is more of an endurance idealogy. Is it ok to mix em up in the same work out?[/quote]
Do you mean some sort of explosive front raise?
Are you actually considering using this exercise or are you just using it as an example?
[quote]Regular Gonzalez wrote:
blazindave wrote:
No no. Not fast versus heavy.
Think about it like this:
Imagine you are holding a bar with 100 pounds. Youāre standing up and you re holding the bar comfortably at waist level.
Your exercise is to bring the weight up to shoulder level without bending your elbows, so by keeping your arms completely straight.
If you do this slowly (take 4 seconds), you put an insane load on your shoulders and the exercise is quite hard.
However if you do it fast, the momentum of the explosive-ness allows you to go higher but the time is considerably shorter (1 second to reach your target height).
Do you see what i mean? One is more of an endurance idealogy. Is it ok to mix em up in the same work out?
Do you mean some sort of explosive front raise?
Are you actually considering using this exercise or are you just using it as an example?
[/quote]
Ms paint time!
If i do that slow, as opposed to doing it fast, is there a major difference in power/strength development.
The weight is total of 78 pounds (bar+weights).
Slow: 2 seconds to reach shoulder height.
Fast: half a second.
And yes i am doing this exercise.
Yes, thereās a much different training effect induced by the two different methods youāve outlined. Basically, the force/time curve is much steeper, if you can visualize that. So youāre achieving higher peak tension for a shorter amount of time.
Depending on your goals and deficiencies, either one of these can be appropriate. If you are plain weak, the slower movement with a heavier weight will help you more. If your strength levels are acceptable but youāre slower than smoke off cold shit, then the light, fast movement will probably help you more. Bear in mind fast movements tend to use more elastic (tendinous) components, so if raw contractile strength is what youāre after, the ballistic movement may be inappropriate.
And yes, you can certainly combine strength and power work in the same session. In fact this may be one of the most effective ways to train if power is your primary goal.
[quote]
Ms paint time!
If i do that slow, as opposed to doing it fast, is there a major difference in power/strength development.
The weight is total of 78 pounds (bar+weights).
Slow: 2 seconds to reach shoulder height.
Fast: half a second.
And yes i am doing this exercise.[/quote]
Where did you learn about this exercise?
Im no expert, but surely more conventional exercises such as jump squats and o-lift variations would be much more effective in developing power than the exercise you have outlined.
Ms paint time!
If i do that slow, as opposed to doing it fast, is there a major difference in power/strength development.
The weight is total of 78 pounds (bar+weights).
Slow: 2 seconds to reach shoulder height.
Fast: half a second.
And yes i am doing this exercise.
Where did you learn about this exercise?
Im no expert, but surely more conventional exercises such as jump squats and o-lift variations would be much more effective in developing power than the exercise you have outlined.
[/quote]
I just think them up. One day i was moving some weights to my room and i realised i had a hard time holding my arms completely straight out while holding some of them. If i canāt do it, itās cause iām weak.
Iām trying to build shoulder, upper back power/strength. I donāt move my legs.
I wasnt sure if it would be better to do such an exercise fast or slow. At the end of the slow one, you hold the weights as long as you can and then try to slowly bring them back down.
)
