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Old 02-02-2013, 11:34 AM   #5
jdmalm123
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Join Date: Jan 2010
Location: Colorado
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Quote:
Originally Posted by sleepingdog View Post
I think this is a great idea for people to add to their lifting toolbox. I would caution that control and technique still be emphasized. New lifters may get overzealous, or try to increase the speed of a lift they aren't full in control of yet, risking injury. I am in overall agreement, as I try to get an explosive movement on my big compounds.
Agree.

Quote:
Originally Posted by Soldier View Post
One of my favorite ways to set up a session for strength is to work slowly up to a heavy triple, deuce, or even a single. Not a full max, but very close. Then I go back down to something around 65-75% for 4-6 sets of 3 or 4 reps, but I focus on speed and form. Working up to heavy weights first primes your CNS to fire more fibers and also warms you up, which makes the lighter weight seem like nothing, and makes it very easy to explode hard.

A session like this also doesn't burn you out like a stricly heavy session. I train with high frequency, usually doing either deadlift, squat, or a combination of the 2 every other day. Combining heavy sessions with lighter, more explosive sessions is the only way to train with that kind of frequency.
Also, agree. Just like heavier weights recruit more fibers, so does speed work. It also recruits the fiber types that are most directly linked to muscular development.
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"You must have a very strong reason for doing an exercise. If you don't, scrap it and move on." -Jim Wendler

2017 goals:
-Get bigger overall @ 10-12%BF. -Traps big enough to scare women, children and manlets. -Complete clean TRIPLES with weights I've handled for heavy singles
-Curl 70# DBs for reps and knock out 12-15 easy pullups -BP 260x3 MP 160x3 SQ 325x3 DL385x3 BOR 190x3

Gym PRs: BP 265 MP 175 SQ 365 DL 405 BOR 245
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