Originally Posted by Pull14
I don't hold much faith in speed work for raw lifters. I'm of the opinion that every rep should be pushed as fast as possible. As the 1RM improves, so will the speed of your lighter lifts. Maybe it just comes down to semantics... Either way, don't think of your speed work as light and easy... it shouldn't be. Just push for fast reps at a pretty decent weight - once the program is in full swing, aim for weight in the mid-80% range if not a tad higher.
First, I agree with this statement, but wanted to point something out that IS mostly semantics:
Speed work can be thought of as "light and easy" if you're talking about the type of effort rather than the amount of effort. I hope that makes sense...
As Pull said, the effort
should always be maximal, but concerning recovery speed work could be considered light and easy on the muscles involved; but then, you have to take into account the stresses that speed work may induce, such as those on your joints. as i understand it, speed work can be rough on the joints, which wouldn't bode well combined with maximal effort strength training on the other days.
my 2 cents, and take very lightly! i am no expert.