DE speed question

[gretak911]

For those using the Westside program...
On your DE days, do you lower the weight as fast as possible? ie. just dropping the weight and then exploding at the bottom or do you have a controlled excentric (sp?) phase followed by a maximal speed concentric (sp?) phase?
Also, do you pause at the bottom or just drop the weight and blast it back up?

 

[dg21]

I used to drop real fast down to the box. I found that in competition I would squat a few inches too deep because I was going down so fast. So now I decend slower with more control in hopes that I'll be able to reverse the squat at the right time. Although I have seen some good sqautters go down real fast.

One good things about the bands though is the overspeed eccentrics, which leads to a more force full concentric contraction. Because of this you don't want to fight the bands and go down too slow.

Pause on the box. Don't just touch and go.