Speed Work, Is This For Real?????

[punch]

Read an article in Mens Health where Tate said that Speed work once a week could help bust through sticking points so I tried it. Took approx 50% of max bench and did 9 sets of 3 reps doing each rep w/ explosive movements. I see the reasoning behind this, but my question is does this light wieght really do anything or is this just conditioning for your heavy days. Any input would be welcomed...

 

[JDarty6173]

Its not about how much weight you are pressing.. Its about learning to press fast and explosively.. You should always get your 3 reps completed in under 3 seconds.. If you can increase your bar speed you will be able to hit you sticking points with enough force to blow through them... Speed work (or Dynamic Effort Work) is used in conjunction with a Maximum effort Day 72 hours later where you will Max out on a Benching movement other than a actual Bench Press... This is the day where you will actually build strength... If you want to really learn about the techniques and concepts, go to Dave Tates Site http://www.elitefts.com where there are tons of articles that go into great detail...

 

[IrishPower]

Men's Health......

wtf are you reading that for.


speed work is more than conditioning for heavy weights. speed work alone is not going to build a huge bench. do the research on elitefts for a full explanation.

also, speed work with some sort of resistance accomodation is much more effective. bands and chains are the way to go.

/irish

 

[DOM]

Yes, it really works. Training for speed is very important in strength training. Different people will implement it into their training in different ways -- but the one you're talking about, and probably the most commonly known, is the Westside Barbell method. If you want to learn more about this and start using it as your training method, you have a long road of learning ahead of you, and you should start at www.elitefts.com reading all the articles there.

If you dont want to use that method -- it's still probably beneficial to throw some speed work into your routine. Submaximal weights, with maximal acceleration.

Just don't use it as your only form of training. That is, you still need to use heavy weights on some workouts even though you're using speed training at 50%.

 

[JDarty6173]

Men's Health...... wtf are you reading that for.

LMAO Irish... I meant to comment on that one myself....

 

[teen1216]

Men's Health has some interesting articles about being healthy, now the training for the most part isn't very helpful. I did see the issue with Tate in it, and it was basically a basic WS primer.

 

[jeremys]

Men's Health has some interesting articles about being healthy, now the training for the most part isn't very helpful. I did see the issue with Tate in it, and it was basically a basic WS primer

when i'm cruising around k-mart, with nothing to do, i pick up one of those and laugh at all the bullshit that's in some of those mags

 

[endpoint]

was dave tate on the front cover in his swimmers?

 

[JDarty6173]

Ahhh yes..Big Dave in a speedo.. Now that would make for one hell of a cover LOL

 

[punch]

I appreciate the input. Right now I cant seem to break through 360lb which is my 1 rep max. The speed work sound like it may help so I have incorporated it into my plan. The question I had is do I train chest twice a week. For ex. Speed work Monday and heavy Friday, or do I do 1 week speed the next week heavy. Let me make one thing clear, I am NOT trying to break some record or compete, I have no interest in that. Its all personal, PLAIN AND SIMPLE.

Oh and by the way, power magazines tend not to give you the latest by Zegna or Dolce. LOL