5x5 speed question

[Tarheel]

1. Light weight for speed: 5 sets of 5 reps with no more than 60 seconds rest between sets. 60% to 65% of your 1 RM. is recommended. NOTE: It's important that you move the weight a fast as possible with 100% effort on each rep. Maximum bar velocity is important to get the optimum use of your fast twitch muscle fibers.

2. Medium weight: 5 to 6 sets of 5 to 6 reps. Work up over the first 2 to 3 sets, then do 2 to 3 sets of with the same work weight. 75% to 85% is recommended.

3. Heaviest weight: 5 to 6 sets working up to limit "all-out" set of 3 to 5 reps on the last set. 85% to 95% is recommended.

I am currently working on a new routine that I will put in place in about 2 weeks. Now I always hear to train heavy, and I was planning on going with a 5x5 and low reps on most exercises. Should I be doing so low rep and low weight exercises to speed? Which movements should I do that way?

Or maybe use a low rep/high speed set for warmup?

 

[Legion Kreinak]

It depends on what your goals are. Muscular speed will increase with using quick explosive force like that. I'd just say keep a 204 tempo with the 5x5 routine with all exercises. I never liked that lil' post about speed.