JPC
Purple Belt
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- Sep 8, 2006
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Interesting this-contradictory to what Westside preaches.
Somewhat long but interesting-
Dave just completed a somewhat extensive test on himself in which he was using the Tendo unit as a "governor" on his training. Instead of doing the prescribed programs (for example, 80% x 3 repetitions x 6 approaches or sets) he tweaked it so that he would terminate a set when he was no longer outputting the same power/speed (which turned out to be 80% for doubles in most cases). So, instead of doing 18 reps at this percentage range in 6 sets, he was doing it in 9 sets with a stringent focus on form, technique, etc. The result was that without the *straining* of that 3rd rep that he was unable to build strength in basically any of the three disciplines. Therefore, for Dave (and I believe this to be vital for rated lifters but not novices) although form and technique are extremely important, there needs to be some kind of straining involved (in most cases that "extra" rep) to build strength; and that is why Sheiko programs his approaches (sets) and reps the way that he does. Sometimes you need sets of 2, sometimes 3, sometimes 4, and sometimes 5 because they all have a purpose. This can be researched further by reading Zatsiorsky and his findings on the maximal effort approach (in our example above it would be the 80% for many sets of 3), the sub maximal effort/repeated effort (*somewhat* exemplified when Dave did 80% for more sets of 2 instead of 3), and then the dynamic effort method (which is much more applicable to Olympic weightlifting than powerlifting).
Now, back to your question; Dave is already an explosive lifter (as I mentioned in the podcast) but being explosive is not that high a priority when it comes to the powerlifts. Therefore, he needs to teach his body how to strain and there is no better way than to train with programming like Sheiko which has you straining and straining day in and day out while still walking that fine line that does not cross over into "overtraining". This is best accomplished when one properly programs their training to reflect the higher end of Prilepin's chart-not all of the time but at the *right* times.
As I have stated before, when Dave and our group trained using the dynamic method we were able to get faster with lighter weights but that increased speed did not translate into us being able to "break through" and "outrun" our old barriers in a particular discipline or lift simply because it was not enough to overcome the load that was placed upon us. That is why being able to activate the CNS and strain through a sticking point is so absolutely crucial when training the powerlifts. Therefore, although Dave is explosive he clearly needs to train his CNS and his ability to just strain-which is best accomplished by the type of training that we do or similar. Since this type of straining is extremely sports specific, we strain squatting to improve our squat; not some other exercise that may or may not build the squat. Just because you learn how to strain on a particular exercise does not necessarily mean that will transfer to another specific exercise.
Somewhat long but interesting-
Dave just completed a somewhat extensive test on himself in which he was using the Tendo unit as a "governor" on his training. Instead of doing the prescribed programs (for example, 80% x 3 repetitions x 6 approaches or sets) he tweaked it so that he would terminate a set when he was no longer outputting the same power/speed (which turned out to be 80% for doubles in most cases). So, instead of doing 18 reps at this percentage range in 6 sets, he was doing it in 9 sets with a stringent focus on form, technique, etc. The result was that without the *straining* of that 3rd rep that he was unable to build strength in basically any of the three disciplines. Therefore, for Dave (and I believe this to be vital for rated lifters but not novices) although form and technique are extremely important, there needs to be some kind of straining involved (in most cases that "extra" rep) to build strength; and that is why Sheiko programs his approaches (sets) and reps the way that he does. Sometimes you need sets of 2, sometimes 3, sometimes 4, and sometimes 5 because they all have a purpose. This can be researched further by reading Zatsiorsky and his findings on the maximal effort approach (in our example above it would be the 80% for many sets of 3), the sub maximal effort/repeated effort (*somewhat* exemplified when Dave did 80% for more sets of 2 instead of 3), and then the dynamic effort method (which is much more applicable to Olympic weightlifting than powerlifting).
Now, back to your question; Dave is already an explosive lifter (as I mentioned in the podcast) but being explosive is not that high a priority when it comes to the powerlifts. Therefore, he needs to teach his body how to strain and there is no better way than to train with programming like Sheiko which has you straining and straining day in and day out while still walking that fine line that does not cross over into "overtraining". This is best accomplished when one properly programs their training to reflect the higher end of Prilepin's chart-not all of the time but at the *right* times.
As I have stated before, when Dave and our group trained using the dynamic method we were able to get faster with lighter weights but that increased speed did not translate into us being able to "break through" and "outrun" our old barriers in a particular discipline or lift simply because it was not enough to overcome the load that was placed upon us. That is why being able to activate the CNS and strain through a sticking point is so absolutely crucial when training the powerlifts. Therefore, although Dave is explosive he clearly needs to train his CNS and his ability to just strain-which is best accomplished by the type of training that we do or similar. Since this type of straining is extremely sports specific, we strain squatting to improve our squat; not some other exercise that may or may not build the squat. Just because you learn how to strain on a particular exercise does not necessarily mean that will transfer to another specific exercise.
