|
|
 |
|  |
18-02-2005, 02:07 PM
| #1 (permalink) |
| Looking Freaky  Join Date: Aug 2004
Posts: 733
  | THE SPEED IS THE KEY BIG WEIGHTS SPEED IS THE KEY Speed-Strength: You may have heard this kind of strength referred to as "power" (p = fd/t). There are two components of speed-strength which are described below: 1) starting strength and 2) explosive strength. "Speed-strength" is how well you apply force with speed. It's importance in powerlifting cannot be overemphasized, as this kind of movement is what it takes to stimulate your fast-twitch muscle fibers to respond. Slow movements just won't do it, and (as you'll see later) actually make you weaker. This could mean the difference between your usual 550pound squat and a 750 pound squat. Starting Strength: Starting strength means your ability to instantaneously "turn on" as many muscle fibers (muscle cells) as possible. Firing a 100 mph fastball requires tremendous starting strength. So does each footfall in a 100 meter sprint, or throwing a quick knockout punch in boxing. For powerlifters, it's critical in breaking the inertia of the ponderous weight being hoisted before ATP is depleted (well within two seconds during all-out muscle contraction). Explosive Strength: Once your muscle fibers are turned on, your ability to LEAVE them turned on for a measurable period is referred to as "explosiveness." A football lineman pushing his opponent, or a shot putter "putting" the shot as far as possible are examples of explosive strength in action. Olympic-style weightlifting (snatch and clean & jerk) is perhaps the best example of maximum explosive strength in action. The ultimate form in which explosive strength is displayed is called "acceleration." This is the type of explosiveness that'll ensure successful passage through the sticking point of each of the three powerlifts. It'll also ensure that the lift is completed BEFORE too many of your muscle cells become so fatigued that you can't complete it. If all you've been doing is slow, continuous tension movements -- and from my observations, too many of you do it -- you should take careful heed of the research. Remember, it's the white fibers -- the ones that contract fast -- that will give you the greatest returns in speed-strength as well as in limit strength. So, never neglect these important fast movements. But, perhaps as importantly, remember that all the endless hours of ergometric cycling, running the beaches or stadium steps, and other similar endurance-type activities will ultimately rob you of your ability to achieve your maximum powerlifting objectives. During certain stages of your off-season training cycle such activities may be sparingly included, but never endless hours of them. Clearly, the answer to the next logical question, what does an explosive athlete do to lose fat, is NOT -- repeat -- NOT endurance training. Your percent bodyfat should be within two percentage points of your competition level at all times. That means that your nutritional status -- and your supplementation schedule -- must be a constantly monitored aspect of your training. I keep my protein levels high and eat like a bodybuilder also I include sprinting and jumping in my training. My recovery rate is high and my fitness level is good. I compete in the 90 kgs class, my bodyweight never goes over 92kg. Try adding some speed training to your workouts with the lighter weights, you will be glad you did. Chris |
|      |
|
18-02-2005, 09:06 PM
| #8 (permalink) |
| is really, really, ridiculously good looking.  Join Date: Jun 2004 Location: United Kingdom
Posts: 6,450
  | Can you do more explosive movements with anything? I mean I tend to find when i do movements faster i compromise my technique, like for instance chins or pull ups, or even dips do you think these would be better performed more explosively?
__________________ Captain Hero " Nothing great was ever achieved by being realistic!" 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero. |
|
| |
|
18-02-2005, 09:29 PM
| #9 (permalink) |
| Getting HUGE!  Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC
Posts: 1,870
  | This thread touches on some good thoughts... I use medium speeds (2 sec concentric 1 sec pause 2 sec eccentric one sec pause aka 2121) for all my weight movements but one, and that is the 20x10 alternating one arm dumbell clean and presses that I use to finish all my training sessions with.
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. The Regimen X Bodybuilding System by The Family of X In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself. |
|
| |
|
18-02-2005, 10:53 PM
| #11 (permalink) | |
| is really, really, ridiculously good looking. Join Date: Jun 2004 Location: United Kingdom
Posts: 6,450
| Quote:
__________________ Captain Hero " Nothing great was ever achieved by being realistic!" 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero. | |
|
| |
|
18-02-2005, 11:24 PM
| #12 (permalink) |
| Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC
Posts: 1,870
| tabats method aka 20 seconds of lifting 10 seconds of rest for 4 sets
__________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. The Regimen X Bodybuilding System by The Family of X In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself. |
|
| |
|
19-02-2005, 12:26 PM
| #13 (permalink) |
| Newbie Trainer  Join Date: Jan 2005
Posts: 83
| Good post m8, here's a link with some more info that also recomends lifting fast... http://www.t-nation.com/readTopic.do...itan?id=529331 |
|
| |
 |
| Thread Tools | |
| Rate This Thread | |
| |
 |  |
Notices
