# Peak Power Weight Training

#### Centaur

##### Black Belt
@Black
OK, I just started my course for Specialist in Sports Conditioning. Lots of cool, in depth info. I was flipping through and found this and thought I'd post it here and see whachy'all think.
I can't post the link, you need to registered with them to get it.

Seems best for developing "Speed Strength".

Peak Power Weight Training

The peak power training technique also can be used with weight training. The principle is the same as for the stationary bicycle. Calculate peak power output for five repetitions of an exercise. In general, use a weight that represents 50% to 60% of the maximum weight lifted for one repetition. Time how long it takes to complete 5 repetitions. The lifts should be done as rapidly as possible with good lifting technique.

Directions: Calculate the peak power work out weight for the person

I found it interesting, thanks for sharing.

Ill try it out....for fun

Few things of interest here:

Begin with a weight that represents 40 to 45 percent of their best 1-rep lift. Use a rubber bounce pad on the bar as protection from injury. Time how long it takes to bench press five reps, lifting the weight as rapidly as possible. They should not cheat on the lift, but go all the way down and all the way up.

This makes me think that there's usually a lot of bouncing involved. 'Lets see who can break the most ribs'... :S

Time how long it takes to bench press five reps,

O-lifting vvvery rarely uses sets of 5. Hell, even Westside DE work tends to be doubles, IIRC. Wonder why they use 5 reps. Didn't Zatiorsky also said that peak power could only come against heavy weights... I don't have his book handy, but I'm sure there's something to this effect in it.

lifting the weight as rapidly as possible.

I was pretty sure that it'd been shown that perceived speed was more important than actual bar speed. 'Lift you heavy weights like they're light, and your light like they're heavy' etc etc. That kinda throws off the calculations completely.

Dunno. Maybe I just made all that shit up. It's 2am. Gimme a break.

It's just dynamic effort training.

Few things of interest here:

This makes me think that there's usually a lot of bouncing involved. 'Lets see who can break the most ribs'... :S

O-lifting vvvery rarely uses sets of 5. Hell, even Westside DE work tends to be doubles, IIRC. Wonder why they use 5 reps. Didn't Zatiorsky also said that peak power could only come against heavy weights... I don't have his book handy, but I'm sure there's something to this effect in it.

I was pretty sure that it'd been shown that perceived speed was more important than actual bar speed. 'Lift you heavy weights like they're light, and your light like they're heavy' etc etc. That kinda throws off the calculations completely.

Dunno. Maybe I just made all that shit up. It's 2am. Gimme a break.

HA. That's what I wanted though, a little criticism on it. I know who Zatiorsky is, but have not read his stuff. In other parts of the ISSA textbook they do say that though, that you need maximal loads.

The rubber bounce pad seemed odd to me as well.