Lifting for speed... Critique

[Lord_Suston]

Recently I had my older brother live with me since his graduation, and he gave me some advice on lifting that he came upon from the miami U football team does for speed, and explosve strength. After training with them he started to do their type of lifting and got a lot stronger and actually faster.

It is called pauses, or evolution training; you bring dwon the weight on the negative phase and let it rest for about 1-2 second without any muslce tension on the bar and then explode the weight up accelerating as fast as possible. I have been trying this and let me tell you I am sore as hell, but I noticed that my punching speed has not decreased at all, this coupled with a decent sprinting routine has helped my legs get even faster So for anyone who wants to give it a shot tell me and I'll explain in more detail.....

 

[Cobin]

If you could type out your routine and lay into more detail I would greatly apreciate it, I always want more speed. Thanks

 

[coolcolj]

yeah your working on starting strength. A longer pause is even better 3- sec. to totally remove the stretch reflex.

But don't do these only in the workout, you need to do some sets with the stretch reflex active as well.
I have done these with all my exercises a month ago.

Try doing your oly lifts from blocks - same deal. Kinda like box squats in effect with the box and pauses as such

 

[b fold the truth]

There is a lot of information on how to train for speed on the www.elitefitnesssystems.com site.

B True

 

[edgecrusher]

When you do that type of exercise, you are breaking the concentrc/eccentric chain. When you do this, you are teaching your body how to overocme inertia which is the basis to things like sprinting and jumping. Basically, it is an old concept w/ a new name, the Westside guys have been doing this for years.

 

[coolcolj]

so have other people - way before the Westside folks like the Russians, Dr Squat and Rickey Dale Crain.. etc

 

[Thaibox]

I just started training like this a couple weeks ago. I'm going to be focusing on speed for the next 3 months to see how it goes. So far I really like training this way.