Speed work Question

[Grantsdu]

when doing speed work on bench, should I pause at the bottow every time or just keep it continious? I have been keeping it continious but pausing makes alot of sence too. I'm practicing pausing and exploding from a paused position. Makes more sence that way but I have yet to try it. Which way is the best? Would it be a good idea to mix it up every couple weeks?

 

[argent]

I believe teh WSB guys just go ridiculously fast continuously. You know BAM, BAM, BAM. But pausing does make more sense to me also.

 

[Grantsdu]

I know, Everything I have ever heard is just as fast as you can. I'm going to give the pause a try for a few weeks and see if I can tell any difference. I'll keep ya posted!!

 

[IronLion]

I think it is a question of wether or not you training to bench in a shirt or not. For shirted bench the dropping and turn around that you see wsb guys do makes sense...if you are a raw bencher a slow decent and explosive accent is what you want

 

[Liftbig]

yeah you should keep it continuous but dont bounce the bar off your chest/belly

 

[Grantsdu]

I'm going to try it with the pause for a while for sure. I'm a RAW bencher and it just makes more sence to me to stop for a half second. I want the explosiveness to come after a pause, so why not pause a split second while I'm working on my speed and exploseiveness. I may be hurting more than I'm helping but i'm going to try it.

 

[leatherface]

sounds legitimate, im going to have to incorporate these into my speed days atleast once or twice a month and see how that goes. Good thinkin'

 

[Liftbig]

you can "catch" the weights instead of puasing them. to do this you bring the bar down like a regular speed bench but stop the bar 2-3 inches from you chest and press back up. this is good for building reversal strength and may be a little better than just plain puasing on your chest. or you can do both and see how they feel.

 

[pwr_machine]

Continuous band presses are making quite a difference in some of the girls I work with. Their workout also includes board presses so the strength gains are attributed to both exercises.

 

[kflex10]

speed work is done quickly 30 second breaks for 8 sets of 3
thats why it is called speed......it is done quickly

 

[pwr_machine]

Not necessarily. I have a group of girls doing 6 sets of 3 and taking normal rest between sets. Obviously, the bands still increase speed even with varied sets x reps and rest.

 

[Liftbig]

i dont really count my time between sets, the only time i take is that time it takes the guy who goes ahead of me to get up and for the weights to change. but you shouldnt be taking alot of time between sets.