Quote:
Originally Posted by TALO
I am wondering about these. I haven't tried them , but I see in some peoples journals that they are doing them.
Do they have the same "rules" as the speed bench and squat ?
Meaning should a person do only 2-3 reps for 8-10 sets at 50% of max rep ? Or are these completely different ?
Just asking becuase as I was reading a few their weights seemed high(400+) to be doing speed work with.
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I am not extremely knowledgeable in this so I'll try and help out as much as I can.
There are two types of Speed Work:
1.) Strength-Speed
2.) Speed-Strength
In Strength-Speed work, you want to emphasize more on the load and lesser on the speed.
In Speed-Strength work, you want to emphasize more on the speed and less on the load.
So, if I had to briefly summarize this (as if this is too much information lol):
Code:
Type of DE Work First Emphasis Percentage of 1RM
Strength-Speed Load on the bar 65-80 (80 is a maybe)
Speed-Strength Speed of the bar 40-60
So, for example, in Maximum Strength (I know you have the book) you will observe that initially you are doing Speed Deadlifts with 40-55% of your 1RM. Then, you move into the realm of 60-70%. This basically means you are working the whole spectrum of Speed and Strength.
You were asking about specific rep ranges and sets...
Well, with Deadlifts you want to keep the reps between 1 and 2. For Squats it's similar. For pressing exercises you can keep the reps between 2 and 4.
Westside is infamous for waving its loads. They cycle loads and go from 40% to 80% and then back down. This way they are progressively building up their dynamic work.
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