Variations for Speed Work?

Training
1

Hi Coach, I’ve seen you or Dave Tate use bench grip variation in sets or between sets.

Could the same kind of variation be used as well for squats (stance width variation) or deadlifts? (height variations like deficits, mats or blocks etc)

2

It can be done with any multi-joint movement where you can have three different set-ups with a different strength level.

SQUAT
Very close stance squat
Regular squat
Partial squat (90 deg or a bit lower)

OR
Close stance squat
High bar/knee dominant squat
Low bar/hip dominant squat

OR
Goodmornig
Squat
Partial squat
DEADLIFT
RDL
Conventional
Sumo (the order of the last two can be reversed depending on your strength level)

OR

RDL
Deficit deadlift
Deadlift

OR

RDL
Deadlift
Deadlift off of 5-6cm mats

1 Like
3

Thank you!

4

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