What speed of movement do the westside trainers use durring the eccentric phase of there dynamic lifts.
What speed of eccentric do they use durring there supplementary lifts?
Thanks for any input!
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Good question! Bump!
Thats really a difficult question to answer without actually seeing you do dynamic bench. The movement is explosive, eccentric and concentric, but it would have to be observed by someone who knows the proper speed to see if you are too fast, too slow, or just right. Definitaly checkout www.elitefts.com. They offer WSB videos which have the actual Westside lifters going though dynamic squat and bench movements as well as assistance exercises. Thats your best bet for assesing speed, aside from having an experienced Westsider watch you lift.
Chad T
Dynamic: Fast but controlled, almost a drop, <1 sec. Supplementary: controlled, ~1-2sec.
I’m a little fuzzy, but I believe the rep ranges for Dynamic days were established by trying to match the time under tension for a max lift. The bench reps recommended were 3 and squat reps recommended were 2, if memory serves me. So the eccentric tempos are generally 2 seconds or so. That’s also where you’re biomechanically strongest. Re-Read the Periodization Bible, parts 1 and 2 if you haven’t already.
I think they simply do a controlled descent…and a quick reversal to the explosion. I don’t think they concern themselves too much with speed of movement other than trying to be explosive, but don’t quote me on this.