question about power to weight ratio...

[the People's Champ]

how would I increase power to weight ratio? I have discovered that I don't want to be big, but strong for my weight/size. I know size is hand in hand with strength, but what are the basics in increasing power to weight ratio? olympic lifts? explosive exercises?

for stats sake, I am 5'10.5, 182 lbs.

don't know my max, but for reps I can
bench 195
squat atf with 225 (at least)
deadlift 275

my numbers went down a bit from a couple of months ago, and I would like to surpass where I was at, then.

 

[spatts]

I prefer a balance of speed and strength training (Westside). I'm about your height and weight (inch shorter), and my bench is 190 (243 shirted), squat 331, and deadlift 375. I'm still making fast gains (beginners luck), and my weight is actually going down, thus increasing the bodyweight ratio.

 

[the People's Champ]

I know this has been asked a billion times, but can you name a couple of links that have the westside belief? not necessarily the routines, but the core of westside, por favor?

 

[spatts]

Sure. I think the single best resource is:

www.elitefts.com

If you go to articles, there are some by dave, some by t mag, and some by louie. A few that are probably a good starting point are the Periodization Bible part I and II, and the conjugate method.

 

[the People's Champ]

thank you much Spatts.

 

[spatts]

Ha ha...that's cute.

 

[coolcolj]

From Poliquin

When training for relative strength, the following loading parameters apply:


Intensity: 85-100%
Repetitions: 1-5 RM
Sets: 5-12
Rest Intervals: 4-5 minutes
Concentric Tempo: 1-4 seconds*
Eccentric Tempo: 3-5 seconds*
Total Set Duration: Under 20 seconds*

 

[spatts]

Hm....the just about describes our workouts, except we avoid the ecentric like the plague.

We also add speed days to that, and speed increases tend to be proportional to strength increases. The above is like a ME (max effort) day.

 

[coolcolj]

Well for me personally I'm a pretty low volume kinda of person

I generally do 2-3 sets of 3-6 reps main worksets. controlled eccentric and explosive concentric - well the wieghts are heavy I just push as hard as I can
And then I do 1-2 speed sets with 50% of 1RM. Going as fast as I can. But the eccentric is usualy controlled

Off course sometimes I'll do something like 8 sets of 3 or 6x4 to shock me a bit.

off course. I don't do this all the time, I have different phases. Like right now I'm training whole body 3 times a week, kinda hypertrophy low intensity coniditioning phase for 3 weeks. Then I switch over to the above. But I'll deload every 4th week.

Then I after 8-12 weeks I take 2 weeks off and begin again

 

[Hannibal]

except we avoid the ecentric like the plague.

Eccentric??! What's that....is that where you drop the bar after you get done pulling?