Speed work / Dynamic Effort

[rickhussey]

Just curious to see what other folks think of a seperate day for speed work.

I personally believe most reps of any working set should be as explosive as possible. You will build speed / firing rate this way (CAT - Compensatory Acceleration) www.ironsport.com/articles/detail.asp?ArtID=940

So, in one sense you should and could apply speed training when possible to your normal training.

I prefer the extra volume, so I have a seperate speed day.

What do other lifters think???

[3speed]

I used to do a seperate speed day until I got too old - made my elbows hurt. I switched to a seperate light rep day with heavy tricep work and made very good progress with that until my schedule mandated a change.

[chancey]

I never knew about speed reps until last year. My rep day on the bench I used to concentrate on blasting off the chest on all reps just like you mentioned so in essence I guess I was doing some sort of speed. My only problem is that going lighter in that 3 rep range I have hyper extended my elbow wich turned into one of those nagging little injuries. I still like to do them occasionaly when I feel my speed is lagging. Like lately. Very poor descent recently.

[Deleted]

I really abused my rotator cuffs doing speed benches 2 years ago. So I'd really caution against a ballistic - speed bench. An alternative would be to concentrate on quicker reps - when pressing and then lowering the weight in a good controlled descent. While I think that Westside training has positively impacted powerlifting training, some of the methods can and should be tweaked to one's own personal preference. For example, instead of speed work on Dynamic Effort day, I'd rather do the Repetition method. My joints and tendons derive more of a benefit - both from stimulating hypertrophy of the surrounding muscles - and increased circulation to the joints. Although I haven't done it - from what I hear and read using bands is a good alternative too.

[rickhussey]

I think you are right. I have been doing my speed work as you suggest. I am mindful of the fact that lots of lifters have stated that DE has caused elbow and shoulder issues.

I was just reading this article and will alternate DE and RE.
www.elitefts.com/documents/repetition_work.htm