Speed Vs Strength

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Speed Vs. Strength
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(No Transcript)
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• Getting strong is easy. But can you lift
  heavy and fast? Over my many years of training,
  competing and coaching, it was obvious the
  athletes who had speed often prevailed. This
  holds true in many different circumstances, and
  it may be a significant reason aging athletes
  maintain a prominent level of performance and
  success as they reach their 40s or beyond. The
  element of speed is often lost when considering
  how to program an athlete or anyone looking to
  get more functionally fit.

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• The ability to move heavy loads quickly and
  efficiently makes all the difference, but how do
  we get there? By incorporating speed into your
  training, your central nervous system will start
  to pattern and pull together faster, which means
  improved explosiveness when moving load.

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• This approach of training with speed (Dynamic
  Effort) was smartly introduced by one of the few
  visionaries in programming, Louie Simmons of
  Westside Barbell. Put simply, Dynamic Effort (DE)
  training is lifting lighter loads (approximately
  50-75 of 1RM) at high speed. To be specific,
  many Westside Barbell coaches say each rep
  (focusing on squat, bench, deadlift) should take
  less than a second to perform (.75s to be exact).

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• Integrating dynamic effort training days does not
  mean easy. Quite the opposite. Training with
  speed can be both emotionally and physically
  tiring. Youve got to have a heightened sense of
  focus and dedication to moving quickly and
  mechanically well.  And as you get more
  acclimated to DE days, youll notice a different
  kind of soreness because youre engaging muscle
  fibers differently.

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• It works. It helps with explosiveness, reaction
  time and takes stress off of constantly training
  heavy (a common mistake). The intent is to
  increase power output and learn to get heavier
  loads up faster (which has numerous applications
  in sport and life).

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• Well get into more dynamic effort principles and
  programming in the future, but here are a few
  tips and starting points to improve speed and
  efficiency while increasing your power
• Start with the big three deadlift, bench press
  and (back) squat.
• Start with a simple linear 55 at 55-65 of 1Rep
  Max (RM) remember load is not as important as
  speed in the beginning.
• Mix in dynamic effort days twice per week to
  start (assuming you are moving loads a minimum 5
  times per week in training).
• Accommodated resistance is preferred chains and
  bands (get a copy of Louie Simmons Book of
  Methods).

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• 5. Movement efficiency is paramount skill and
  technique must come first before increasing reps,
  speed, volume and load.
• Article Source https//kingdomfitnesscalifornia.
  com/2021/04/10/speed-vs-strength/.