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Old 03-24-2014, 01:26 PM   #1
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Default Speed Reps/Work

In your mind, what is considered speed work? Lots of varied opinions on this.

My opinion.....

1st every rep should be used max force (speed work).

2nd people say they did a speed rep jut because because it "moved fast"

3rd, speed work is done in the 50-max 65% range for actually doing a dynamic effort day.

what are your thoughts?.
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Old 03-24-2014, 01:38 PM   #2
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Would it be possible to set up a "voting poll"?
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Old 03-24-2014, 01:38 PM   #3
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When I do speed work I usually start with 60% for sets of 3. That seems like the percentage where I can move with as much force as possible without the momentum of the bar pulling me out of position. Of course, with bands and/or chains the percentage can be a bit lower because the momentum will be absorbed by the accomodating resistance. Although I focus on speed, I also focus on using perfect form to create as much force as possible.

But I've also noticed that usually around the 4th set I find a good groove and I'm moving the bar noticeably faster than I was at first. At this point I like to add a little weight (65-70%) and try to keep the groove and move the weight with just as much force. I've also found that around the 8th set I usually start to slow down slightly. At that point I either move into assistance work or increase the weight even more and do some singles. I especially like to finish with some speed singles in deadlift.

The truth is that I actually lift more weight when I don't try to move fast. 75% actually feels really heavy if I'm going for speed, but if I'm just trying to complete the lift it feels easy. Because of this I only focus on speed at certain times, and not all the time like some people prefer to do. If I'm going for anything over 80% I focus exclusively on form and don't think about speed.
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Old 03-24-2014, 02:06 PM   #4
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Default

I agree that it's to be used 50-65% and I use this work for form practice and absolute max force generated.

I am always sore after these and it's usually in my weak points. This means my hips, my upper back/traps/rear delts are always taxed the most.

I'm working linear periodization and right now working in the 58-62% range at 5x5 and I'm sore from the lifts and I feel that I'm really dialing in my form. My bench has always suffered in regards to form and I'm starting to find areas I need to improve.

I personally feel that "power work"/dynamic work/speed work/whatever you wanna call it is important to building strength.

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Old 03-24-2014, 02:11 PM   #5
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Quote:
Originally Posted by Cutty View Post
My bench has always suffered in regards to form and I'm starting to find areas I need to improve.
I think this is what a lot of people don't get about speed work. When you're trying to produce maximum force with light weight you can get a great feel for how small tweaks effect your force production. You can focus on different aspects, and if something works you can focus on replicating it and grooving it so that it'll be natural when it comes time to move serious weights.

I think the concept of speed work has been simplified which has lead to it's importance and potential being downplayed and underestimated.
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Old 03-24-2014, 02:43 PM   #6
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Quote:
Originally Posted by Soldier View Post
I think this is what a lot of people don't get about speed work. When you're trying to produce maximum force with light weight you can get a great feel for how small tweaks effect your force production. You can focus on different aspects, and if something works you can focus on replicating it and grooving it so that it'll be natural when it comes time to move serious weights.

I think the concept of speed work has been simplified which has lead to it's importance and potential being downplayed and underestimated.
I also found this to be true.
For me, if nothing else, speed work helped me practice staying tight and keeping my elbows tucked.
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Old 03-24-2014, 06:53 PM   #7
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So far its taught me; Technique, Discipline and how to be explosive. Still early in the game for me to know how well it is working, but have noticed some differences.
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Old 03-24-2014, 08:20 PM   #8
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I once heard speed work meant taking little time to setup, basically walking up and pulling right away.
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Old 03-24-2014, 08:43 PM   #9
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I have been experimenting with speed work after my main movement. I try to pick a weight that allows me to be explosive through my sticking point. Too light and the bar never slows down. So far it's going ok. I also agree there is a huge difference between moving a bar fast and moving a bar explosively.
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Old 03-25-2014, 04:26 AM   #10
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I would say speed work is your typical Westside style dynamic effort training. Use 50-65% and some accommodating resistance ( to protect joints at lockout more than anything) and concentrate on acceleration. I would be interested to see someone compare this with a CAT style of speed work which seems to be done more as an assistance move...
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