Training for Power and Speed

[coolcolj]

Lift the weight fast to be fast and powerful, ie train your CNS to be explosive

do some bench presses

 

[Legion Kreinak]

I only do inclined now, i dont wanna have tits =P

 

[coolcolj]

Your abs and legs help you punch too - rotational strength

 

[teen1216]

if I wanna keep my speedy kicks and 4 ft vertical leap

Man, if you really got a 48 inch leap that is freaky as hell. Anyways, I know you have a different opinion than most people on this, but flat bench will not give ya bitch tits, especially since you aren't concentrating on mass. You may have the appearance of them simply because you aren't lean enough for it to go away, or you may have natural gyno. (in my opinion)

 

[Legion Kreinak]

I doubt I have Gyno, never took any supplements or anything. I still personally think flat bench is bad. The only way to really find out is if I do inclined for awhile with no flat, and see if my chest starts to fill in. I think that may be the problem, though I don't know.

 

[teen1216]

Coolcolj, you said you would drop your strength sets to 75-80%, so you would do say 2 at 78 percent and then move on to the explosive sets? How many sets do you do for your explosive sets? Also, do you think this approach would best work on power exercises like the BP and squat instead of say olympic hybrids and the like? If so, would the olympic hybrids be all speed sets? Sorry for all the questions just thought it was a very interesting article.

 

[coolcolj]

Yes or more or less. I do 2 sets at most no more than 6 reps for the explosive sets. When I do inclines explosively, my body actually leaves the bench when I brake at the end of the push


Hmm no normal compund moves can compare with Olympic lifts in terms of bar speed. Not unless you wnat to injure yourself. You still need to slow down near the end, whereas in Ol, you explode all the way through. Ok Jump squats or other plkyo type moves are the exception.

 

[Lord_Suston]

training for speed is not really done in the gym. the fast movement of weight allows one not to become to use to slow movements. if you want to train for speed it is done either by speed drill such as sprinting or shadow boxing ect....

My 2Cents from a long time training

 

[coolcolj]

I disagree

I couldn't believe the difference in my jumping (3-4 inches higher), speed, shooting accuracy improvement, and agility when I played Bball for the first time in a month (twice in the last 4 months) compared to the last time I was at the court!

WOW what a difference. That's the odd thing, I hadn't done any practising and yet my shooting range and accuracy improved a lot! Not only that, but my overall explosiveness and ability to string 3-4 continous jumps was a notch up. Its due to the olympic lifts I feel.

The brain and CNS remebers.

 

[mekannik]

Lord_Sustanon, I would have to disagree. My buddy whose training for the Olympics (Hammer thrower) who taught my some of the Olympic lift techniques is an excellent example.

He combines WSB and Olympic lift methodologies - and speed work. After doing snatch or cleans then box squats, he would continue on to jumping up in the air holding a 20 kg plate and scissor kicking. Explosive strenght (jumping) and quickness/agility (scissor kicking). A set would last 20 or more jumps - f'in insane.

Also - he would impliment lighter (50-60% of max) snatches off blocks for speed. Following the idea of CAT by Hetfield.