Speed days - when and how

[Esseff]

I'm not sure how the whole concept of speed training fits into a split. See my current split. While I might throw in a few speed sets here and there there definitely isn't a dedicated speed day. So how does that work? I watched an Andy Bolton video on Youtube where he says he only does speed work in the gym and only maxes out at competition. So how do you guys incorporate speed work into your routines.

Thanks.

[osu122975]

As a raw lifter, I'm not a fan of using bands and chains. I've used them and while its a different workout, it just didn't help me.

I'm only concerned w/ moving single reps really fast and only in the 80%+ range. I treat them as a competition lift. You can throw those in at any point of your training. That has benefited me.

Some raw lifters may benefit from doing speed work as outlined by Louie Simmons, but his coaching and training is focused on equipped competitions.

You'd probably be better off sticking w/ straight weight in the 70-85% range and work single reps focusing on your technique and moving the weight quickly and smoothly.

[3speed]

I tried speed training by adding speed sessions somewhere around 12-15 years ago. I never saw any benefit from them. In fact, the only thing I got from them was sore elbows. On the other hand, I have known people who really benefitted from adding it. You really have to experiment to find what works for you.