Speed strength workouts; Anyone do them?

[AU1977]

Who on here does specific speed strength days where you move a load approx 50-60% of your 1RM as fast as possible? do you feel; that it actullay improves your strength? when ever I lift loads as light as this I dont feel in the least but tired or as if I am working.

 

[Deleted member 130905]

Dynamic effort it's usually referred to, and I used it a while ago to break through a plateau on my bench press, but other than that I don't use them usually, even though I should.

 

[takeahnase]

I used to do it with squat, bench and deadlift for a couple of months and not much happened. I think it might make sense if you are slow to begin with or if 50% of your max is over 300lbs.

 

[Standard]

Dynamic Effort lifting, lots of guys here train DE some days. It's not going to have the same affect as Max Effort or Repetitious Effort lifting in terms of demand on the body during the workout or soreness after. You

 

[Donut62]

Who on here does specific speed strength days where you move a load approx 50-60% of your 1RM as fast as possible? do you feel; that it actullay improves your strength? when ever I lift loads as light as this I dont feel in the least but tired or as if I am working.

There's mixed opinions on this. On one hand, the concept of dynamic effort work for powerlifts increasing your strength is a staple of Louie Simmons and Westside Barbell templates. Most of them will say it works. On the other hand, there is a camp of lifters, including Boris Sheiko the Russian IPF coach, who say that increasing speed with submaximal weights will not carryover to max strength, and if it does work it is only because the submaximal loading allows the body to recover from heavy max work and there are better ways to program this (i.e., 5 sets of 3 with 80%, rather than 8 sets of 3 with 55%). I've never done hardly any speed work, so I can't compare them from personal experience. Try it and see if it works. There seems to be a trend of guys doing "speed work" at higher %'s, 70-80, which would really make it SE rather than DE. So at least in internet forum lore, the latter method seems to be more popular now.

 

[oxcart]

I used to train at an o-club.

 

[Deleted member 130905]

There's mixed opinions on this. On one hand, the concept of dynamic effort work for powerlifts increasing your strength is a staple of Louie Simmons and Westside Barbell templates. Most of them will say it works. On the other hand, there is a camp of lifters, including Boris Sheiko the Russian IPF coach, who say that increasing speed with submaximal weights will not carryover to max strength, and if it does work it is only because the submaximal loading allows the body to recover from heavy max work and there are better ways to program this (i.e., 5 sets of 3 with 80%, rather than 8 sets of 3 with 55%). I've never done hardly any speed work, so I can't compare them from personal experience. Try it and see if it works. There seems to be a trend of guys doing "speed work" at higher %'s, 70-80, which would really make it SE rather than DE. So at least in internet forum lore, the latter method seems to be more popular now.

Yea, even when I did my 'DE' training for my bench it was with 82% of my max at that time (max was 225 and I would use 185). The 55% they suggest would have had me using 123lbs, I never could see how that could really carryover.

Another problem with that low of weight, at least for me, was major form breakdown. The weight was so light and you could do it so fast that my back would lose tightness, my elbows would flare, etc.

 

[Green Monkey]

Form is a big issue with DE days - it's pretty easy to cheat when you aren't completely focused.

Part of what WS/Louie does is give you a chance to go heavy on accessory/assistance lifts on DE days.

For example, when you do a DE bench day, you also go for a heavy scheme on triceps - working up to a 3-rep-2-set max on skull crushers or some such.