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Old 12-07-2013, 03:42 PM   #11
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Thanks guys for all of the responses. Swede brought up some ideas for alternative exercises to use. What are some other suggestions, especially for the home gym?
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Old 12-07-2013, 03:51 PM   #12
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Originally Posted by bamazav View Post
Thanks guys for all of the responses. Swede brought up some ideas for alternative exercises to use. What are some other suggestions, especially for the home gym?
The olympic lifts are probably best, but the technical aspect of those lifts can make them less productive. I don't do them since I never did them in a past and would need a coach to make them safe.

since the general theme here is lift the heaviest weights you can as fast as possible, I'd suggest short lifts (like DL from blocks or rack pulls) or momentum lifts (like push presses). Aiming for a set up where the weights are heavy, but you don't risk hurting yourself with a full ROM...
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Old 12-07-2013, 06:46 PM   #13
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Originally Posted by jdmalm123 View Post
The olympic lifts are probably best, but the technical aspect of those lifts can make them less productive. I don't do them since I never did them in a past and would need a coach to make them safe.

since the general theme here is lift the heaviest weights you can as fast as possible, I'd suggest short lifts (like DL from blocks or rack pulls) or momentum lifts (like push presses). Aiming for a set up where the weights are heavy, but you don't risk hurting yourself with a full ROM...
Thanks man, like you, I would not be comfortable with the olympic lifts. Love rack pulls so that works!
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Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

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1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 12-09-2013, 09:33 PM   #14
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One thing people haven't said is that the older you are the more impact speed work is on your joints and not in a good way. I tried speed work with bench and squats, both good lifts for me in general, and both of them I ended up with joint problems or not much benefit. Deadlifts I stink at, so who knows.

Another thing I will point out is that Olympic lifts do not have to be that technical. I can power snatch 135 and power clean 185. Both of which are nothing compared to my main powerlifting movements, but I do believe they work my overall speed and power even though they are relatively light weights. And I can do them safely in the sense that I am not going to injure myself doing them. At least not any more so than any of my lifting.

I do believe in doing ALL your lifts as fast as possible though. All my warmups and sub max lifts are done as fast as possible, really explode them up. Maybe that is incorporating speed work into your regular routine, but honestly, for me, when you learn to explode a lift and practice it as often as possible, that lift gets stronger and right quick.

Maybe it helps the joints too, I don't know, but as we get older, joint health is a concern to be considered.
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Old 12-10-2013, 08:44 AM   #15
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I too believe in the aspect of doing all your sets at maximum speed. If you're working in the 70-80 percent range of your 1RM and you're moving those with maximum speed I feel it has better carry over than the traditional protocols of 45-65% range.

The biggest issue that I see when people are doing speed work is they focus on getting explosive out of the beginning of the lift (off the chest, out of the hole, off the ground) but then let that momentum carry them through the rest of the lift. It needs to be fast and explosive through the whole lift to be beneficial, not just the beginning. In my opinion at least.
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Old 12-10-2013, 10:40 AM   #16
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My issue is the "what will it look like?" issue. I try to squat, DL and Bench as if it is being judged. Figuring if I practice that way, when I get to the platform I will perform that way. I am having trouble getting my mind around what speed training might look like.
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Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

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Old 12-10-2013, 10:44 AM   #17
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Ideally the movement (bar path, body, etc) should all look just like a competition lift. But the speed (bar speed) should be significantly faster as you are trying to force a submax weight up like it were a max weight.

That is how I interpret speed work, other may have a different view and can chime in here.
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