Post by 3speed on Jan 16, 2016 10:50:29 GMT -5
A recent post on facebook about setting rep speed PRs got me thinking. They were using electronic speed measuring equipment to track the speed of their reps. Their thinking was that as their speed increased, their strength would follow. It has lead to some interesting research on my part and far more questions than answers - far more.
The following study was conducted by Russian coaches over a 5 week period. They used experienced - at least 2 yrs - weightlifters and had them train the back squat 3 times a week for 5 sets of 3 reps at 80% of 1RM for a total of 48 workouts. The lifters were divided into 4 groups - fast, moderate, slow, and very slow tempo. The increase in 1RM at the end of the study was almost identical for the slow and fast tempo groups - the smallest gains. The very slow tempo group gains were slightly better. By far, the best gains were realized by the moderate tempo group. Now, here's the kicker. The fast rep speed was .6m/sec. The moderate was .5m/sec. The slow speed was .4m/sec. Only 1 tenth of a meter per second separated the moderate speed group from the fast and slow groups, but their increase in absolute strength was 65% greater.
These were young but experienced lifters. Would this apply to other lifters? To other lifts? Would it apply long term? Would it be better to mix up speeds? Even with measuring equipment, how do you repeatedly hit such a small target?
The study:
www.sportivnypress.com/2014/the-rate-of-increase-in-leg-strength-depending-on-the-tempo-of-performing-squats-3/
The following study was conducted by Russian coaches over a 5 week period. They used experienced - at least 2 yrs - weightlifters and had them train the back squat 3 times a week for 5 sets of 3 reps at 80% of 1RM for a total of 48 workouts. The lifters were divided into 4 groups - fast, moderate, slow, and very slow tempo. The increase in 1RM at the end of the study was almost identical for the slow and fast tempo groups - the smallest gains. The very slow tempo group gains were slightly better. By far, the best gains were realized by the moderate tempo group. Now, here's the kicker. The fast rep speed was .6m/sec. The moderate was .5m/sec. The slow speed was .4m/sec. Only 1 tenth of a meter per second separated the moderate speed group from the fast and slow groups, but their increase in absolute strength was 65% greater.
These were young but experienced lifters. Would this apply to other lifters? To other lifts? Would it apply long term? Would it be better to mix up speeds? Even with measuring equipment, how do you repeatedly hit such a small target?
The study:
www.sportivnypress.com/2014/the-rate-of-increase-in-leg-strength-depending-on-the-tempo-of-performing-squats-3/