Post by Joey Smith on Oct 25, 2007 23:16:22 GMT -5
Speed Training For Size
By Matthew Perryman, CSCS
For www.EliteFTS.com
--------------------------------------------------------------------------------
I’ve actually been working on this as a subset of a bigger project, but due to some recent motivation, I’ve decided to edit it into an article format. The reason is simple, if petty. The use of speed-oriented training both as a modality in itself and as a means of auto-regulation has been prevalent for decades. However, it seems that some have taken it upon themselves to rediscover this approach to training, as if it is the ultimate new revolution in exercise.
The dynamic effort method of training
The dynamic effort method is one of the three primary methods for increasing the tension created in a muscle. This approach, also called the accelerative method, intuitively focuses on acceleration and speed of movement as the means of creating tension stimulus in the muscle. Because of this, dynamic effort work is a dominantly neurological mode of work. The generation of high acceleration requires a high force. Dynamic effort training actually encompasses a continuum of methods on the force-velocity curve (see below).
The force-velocity curve
Loosely speaking, force and velocity are inversely related. The more force you develop, the slower the velocity and vice-versa. As seen in the figure, this creates several zones at various relative locations on the curve.
At the top left, with maximal force output and very low velocity, you have maximal strength and associated types of training. At the bottom right, you have pure speed with a high velocity but low force output. Around the midpoint of the curve is the highest power output, which is the point where force and velocity are in approximate equilibrium. In these terms, power output is where force and velocity optimize or balance out.
This combination of force and velocity can also be expressed as strength-speed (slightly heavier, focusing on force output) and speed-strength (slightly faster, focusing on velocity). Related to this is the rate of force development (RFD). RFD is similar to power, but the two aren’t the same thing. RFD is how quickly force is generated (or absorbed). High RFD is correlated with the concept of explosive strength, which is itself the peak value of the RFD curve.
RFD is a highly specific characteristic to both the weight/intensity used and the exercise or movement in question. In practice, depending on the movement in question, RFD can be trained by nearly any of the training modes discussed above. To train RFD for a maximal strength exercise, you would use very heavy weights. To train RFD for speed-strength, you would use relatively light loads with an emphasis on maximal acceleration.
Dynamic training methods
There are many training approaches that can be created with the accelerative method. However, always bear in mind the goal of this type of training—to accelerate the bar.
Over the years, this has been used in many ways. Practically speaking, I’ll lump anything that uses either high bar speed or the intent of high bar speed combined with fatigue management based on this ability to create speed as a form of dynamic effort training. This approach has been widely popularized in recent years by Louie Simmons of Westside Barbell, where bench pressing and box squatting with relatively moderate loads for many brief sets has become a staple of training for high-level powerlifters.
Louie uses the creation of extreme forces on the barbell by the use of something besides maximal weights. Based on the results that he and others have obtained, it’s obvious that it has some merit. Even in this case, there are several approaches that are incorporated over a variety of training cycles based on the alteration of resistance and volume.
Broadly speaking, dynamic/accelerative methods can be classified into three categories based on the external resistance used. It can be subdivided further into specific zones, but I won’t go that in-depth. I just call it heavy, medium, and light based on the added external resistance.
With heavy resistance
When accelerative training is used with high external resistance, the actual speed of movement is low. However, research has shown that even the intent of moving the bar (or other implement) quickly still has the same neurological and subsequent intramuscular effects as if the bar had actually been moved quickly.
This type of training falls into the lower end of maximal strength training and strength-speed training. Personally, I’ve referred to it as “fast-maximal” training because the goal is still to use weights that might be in the 85–95 percent range but to place emphasis on moving the weights as fast as possible while minimizing the effects of fatigue. This means that most sets are done with singles, maybe doubles or triples, and sets are cut well before fatigue would prevent completion of the reps.
In contrast to true maximal effort training, there’s no grinding or fighting with the weights here. Even though the relative motion might not be called “fast,” it should still be smooth. This is an excellent way to specifically train RFD for heavy and maximal weights.
With moderate resistance
Moderate resistance would fall under the umbrella of true power training. This would be where force output and velocity would more or less be in equilibrium. For most big exercises, this tends to be in the range of 50–65 percent of the 1RM, give or take. This is where Westside Barbell dynamic effort training maintains its focus.
With light resistance
Dynamic training with light resistance can be something of a misnomer. Although the external resistance, and thus force, is light, the resulting high velocity can still create very high tensions in the muscle and associated connective tissues. This type of work tends to relate more to reactive effort or explosive training, which includes such approaches as shock (plyometric) training and ballistics.
Speed training is closely correlated with skill and technique in the performance of a movement, and as such, is highly dependent on quality. Because of this, the athlete should be fresh coming in and cut the training when any technique breakdown or fatigue occurs.
Intensity zones and volume
Research performed by A.S. Prilepin resulted in the notorious Prilepin’s table, which is likely the most widely known attempt to correlate intensity with appropriate volumes of work.
Prilepin’s table
Percentage of 1RM
Reps per set
Optimal reps
Range of reps
70% and below
3–6
24
18–30
70–80%
3–6
18
12–24
80–90%
2–4
15
10–20
90% and above
1–2
7
4–10
Prilepin’s work was based on research done with Olympic weightlifters. This should be taken into account. Nevertheless, it can be a solid starting point when working to establish baselines of volume for such training with respect to intensity zones.
Dynamic effort training and muscle size
As mentioned previously, dynamic training is a dominantly neurological means of training. How could it be of any use to those interested in physique goals?
You may or may not be aware that muscular hypertrophy, simply put, is a function of the accumulation of tension-time overload. This means that high tension, high duration of exposure to sufficient tension, or a combination of the two are all capable of stimulating muscular growth.
Dynamic training involves high tensions in the muscle even though the external loading might be light. Dynamic training can also allow for large volumes of work to be performed due to the lower external resistance. Both of these factors can lead to a significant stimulus for growth if applied properly. But lo and behold, there’s actually quite a few methods out there that fit the bill. Shocking, I know, but it happens.
This list is by no means comprehensive, but here’s an overview of some of the things you might find.
Speed sets
This method is used by Westside Barbell and others to train the bench press and the box squat. Typically, you perform 8–12 sets at 50–60 percent of the 1RM with a focus on maximal acceleration. For the bench press, triples are used, and for the box squat, doubles are used. Sets are performed with brief rest intervals on the order of 30–60 seconds.
At certain phases of training, elastic bands and/or chains are attached to the bar as a form of accommodating resistance. Bands and chains change the force curve of the exercise, creating an apparent accelerative effect by matching the force required to move the bar with the optimal joint leverages. You have to exert more force over the range of motion to keep the bar moving. While this type of training is used with the primary goal of improving strength in key exercises, due to the high forces involved (especially with the addition of bands) and the relatively high tonnage of work performed, this method can be an excellent one for stimulating muscle growth.
Cluster sets
A cluster set is a longer set divided up into multiple “mini sets” with brief rest periods in between. The mini sets can be varied in reps, but the most commonly seen variant involves the performance of singles with rest intervals that might range from 5–20 seconds.
This approach has been popularized lately by Dan Moore and his Max-Stim training method. Those using Max-Stim use the speed and quality of reps as a means of regulating the length of the overall cluster set.
Ladders
Ladders are a deceptively simple way of controlling volume and fatigue across sets by manipulating the number of reps. They are performed as “ascending reps.” This means that you perform one set with a certain numbers of reps, and then the next set will involve more reps. The third set will involve more reps still and so on until a further increase becomes impossible. At this point, you can stop or you can repeat the cycle.
For example, if you were training pull-ups, you could do one rep, rest, two reps, rest, three reps, rest, and so on. If you got to the five rep set and couldn’t do any more, you’d start the sequence over. Ladders are highly flexible in the improvement of weight used and the progression of volume.
Wave-like loading
Whereas ladder training manipulates the number of reps with a steady weight, wave-like loading varies the resistance used across sets. There are several ways to approach this floating around. The two that I like are the contrast method and the simple wave method.
The contrast (or heavy-light) method uses a heavy weight for a single, double, or triple that is then followed up with a weight of lower intensity. The simple wave involves keeping a steady rep range and then fluctuating the load up and down between sets.
By now, the common themes of all these approaches are obvious.
speed and acceleration are the causes of the training effect
the use of speed and the quality of reps are markers of fatigue
you can accumulate very high workloads with moderate to high intensities
Those were the “strength-speed” type methods, which are heavily reliant on external resistance. Now I’ll touch on the “speed-strength” type, also referred to as “explosiveness” training, which focuses heavily on reactive strength methods.
Plyometrics and shock methods
Shock methods, also known as plyometric training, involve the use of the elastic like components of the muscle and associated connective tissues to absorb and immediately rebound a force that is rapidly developed. These methods can vary in intensity. Most methods involve the use of the lower body in the form of double- and single-leg jumps, bounding, and drops. These can be adapted to the upper body as well, although without special equipment there generally isn’t as diverse a selection.
The fast absorption and rebound of force can be emulated with other forms of training besides body weight and can also be combined with other types of training. All of these shock methods, especially the most intensive, are considered “advanced” methods in that they generally aren’t required for those not at a high level of performance. Additionally, they can add the risk of injury. Lower intensity methods can be used, although these will typically have little to no impact on the physique.
Stimulation method
This one came from Dr. Yuri Verkhoshansky, the man credited with the development of plyometric training. This method is a combination of two exercises—a tonic exercise used to create a potentiating after effect followed with a developing exercise designed to take advantage of the tonic exercise.
This could end up being something like two sets of six reps performed in a depth jump, and then 3–4 minutes of rest followed up with three sets of three in the back squat. The combinations are effectively unlimited depending on available equipment and creativity.
Ballistic training
Ballistic training is the use of a barbell (or related implement) to simulate the action of a plyometric action. This usually involves an accentuated eccentric phase, either manually or with accommodating resistance such as bands or weight releasers attached to the barbell, followed by a very fast rebound and acceleration of the bar.
Ballistic training can also benefit from the contrast method mentioned above using a heavier weight on the eccentric phase with a lighter, and thus faster, resistance on the concentric. This requires the use of weight releasers, which can be a pain to use.
The speed sets listed before can be performed in this fashion as well, although it can be good to use that approach over periods of 2–3 weeks at a time because it can be hard on the joints.
Explosive isometrics
Explosive isometrics are an interesting blend of dynamic and isometric training. I almost didn’t include them, but for completeness, I might as well. Isometrics, like any form of dynamic exercise, have an RFD curve which is determined by how quickly force is developed. An explosive isometric would involve very high RFD even though the weight doesn’t move (or only moves very little).
This approach has some unique applications such as building the ability to generate power over specific portions of the ROM. Explosive isometrics are one of those quirky methods that you don’t normally see people using, but it can be useful even so.
The approach of contrast training can work here as well. Although it’s a distinct method, the static dynamic method can be listed here too. This combines the use of an isometric action with a dynamic/explosive action. Isometric actions have been shown to be quite effective in developing strength and power and even more so when used in conjunction with reactive/explosive methods of training.
Conclusion
I realize I didn’t spend half of the article telling you how amazing I am or leading you on with false promises of awesomeness that I created. However, my philosophy is that information is far more worthwhile to read than someone’s ego. The use of rep speed has been, and still is, a very powerful method to use in your training.
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.
Copyright© 2007 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.
By Matthew Perryman, CSCS
For www.EliteFTS.com
--------------------------------------------------------------------------------
I’ve actually been working on this as a subset of a bigger project, but due to some recent motivation, I’ve decided to edit it into an article format. The reason is simple, if petty. The use of speed-oriented training both as a modality in itself and as a means of auto-regulation has been prevalent for decades. However, it seems that some have taken it upon themselves to rediscover this approach to training, as if it is the ultimate new revolution in exercise.
The dynamic effort method of training
The dynamic effort method is one of the three primary methods for increasing the tension created in a muscle. This approach, also called the accelerative method, intuitively focuses on acceleration and speed of movement as the means of creating tension stimulus in the muscle. Because of this, dynamic effort work is a dominantly neurological mode of work. The generation of high acceleration requires a high force. Dynamic effort training actually encompasses a continuum of methods on the force-velocity curve (see below).
The force-velocity curve
Loosely speaking, force and velocity are inversely related. The more force you develop, the slower the velocity and vice-versa. As seen in the figure, this creates several zones at various relative locations on the curve.
At the top left, with maximal force output and very low velocity, you have maximal strength and associated types of training. At the bottom right, you have pure speed with a high velocity but low force output. Around the midpoint of the curve is the highest power output, which is the point where force and velocity are in approximate equilibrium. In these terms, power output is where force and velocity optimize or balance out.
This combination of force and velocity can also be expressed as strength-speed (slightly heavier, focusing on force output) and speed-strength (slightly faster, focusing on velocity). Related to this is the rate of force development (RFD). RFD is similar to power, but the two aren’t the same thing. RFD is how quickly force is generated (or absorbed). High RFD is correlated with the concept of explosive strength, which is itself the peak value of the RFD curve.
RFD is a highly specific characteristic to both the weight/intensity used and the exercise or movement in question. In practice, depending on the movement in question, RFD can be trained by nearly any of the training modes discussed above. To train RFD for a maximal strength exercise, you would use very heavy weights. To train RFD for speed-strength, you would use relatively light loads with an emphasis on maximal acceleration.
Dynamic training methods
There are many training approaches that can be created with the accelerative method. However, always bear in mind the goal of this type of training—to accelerate the bar.
Over the years, this has been used in many ways. Practically speaking, I’ll lump anything that uses either high bar speed or the intent of high bar speed combined with fatigue management based on this ability to create speed as a form of dynamic effort training. This approach has been widely popularized in recent years by Louie Simmons of Westside Barbell, where bench pressing and box squatting with relatively moderate loads for many brief sets has become a staple of training for high-level powerlifters.
Louie uses the creation of extreme forces on the barbell by the use of something besides maximal weights. Based on the results that he and others have obtained, it’s obvious that it has some merit. Even in this case, there are several approaches that are incorporated over a variety of training cycles based on the alteration of resistance and volume.
Broadly speaking, dynamic/accelerative methods can be classified into three categories based on the external resistance used. It can be subdivided further into specific zones, but I won’t go that in-depth. I just call it heavy, medium, and light based on the added external resistance.
With heavy resistance
When accelerative training is used with high external resistance, the actual speed of movement is low. However, research has shown that even the intent of moving the bar (or other implement) quickly still has the same neurological and subsequent intramuscular effects as if the bar had actually been moved quickly.
This type of training falls into the lower end of maximal strength training and strength-speed training. Personally, I’ve referred to it as “fast-maximal” training because the goal is still to use weights that might be in the 85–95 percent range but to place emphasis on moving the weights as fast as possible while minimizing the effects of fatigue. This means that most sets are done with singles, maybe doubles or triples, and sets are cut well before fatigue would prevent completion of the reps.
In contrast to true maximal effort training, there’s no grinding or fighting with the weights here. Even though the relative motion might not be called “fast,” it should still be smooth. This is an excellent way to specifically train RFD for heavy and maximal weights.
With moderate resistance
Moderate resistance would fall under the umbrella of true power training. This would be where force output and velocity would more or less be in equilibrium. For most big exercises, this tends to be in the range of 50–65 percent of the 1RM, give or take. This is where Westside Barbell dynamic effort training maintains its focus.
With light resistance
Dynamic training with light resistance can be something of a misnomer. Although the external resistance, and thus force, is light, the resulting high velocity can still create very high tensions in the muscle and associated connective tissues. This type of work tends to relate more to reactive effort or explosive training, which includes such approaches as shock (plyometric) training and ballistics.
Speed training is closely correlated with skill and technique in the performance of a movement, and as such, is highly dependent on quality. Because of this, the athlete should be fresh coming in and cut the training when any technique breakdown or fatigue occurs.
Intensity zones and volume
Research performed by A.S. Prilepin resulted in the notorious Prilepin’s table, which is likely the most widely known attempt to correlate intensity with appropriate volumes of work.
Prilepin’s table
Percentage of 1RM
Reps per set
Optimal reps
Range of reps
70% and below
3–6
24
18–30
70–80%
3–6
18
12–24
80–90%
2–4
15
10–20
90% and above
1–2
7
4–10
Prilepin’s work was based on research done with Olympic weightlifters. This should be taken into account. Nevertheless, it can be a solid starting point when working to establish baselines of volume for such training with respect to intensity zones.
Dynamic effort training and muscle size
As mentioned previously, dynamic training is a dominantly neurological means of training. How could it be of any use to those interested in physique goals?
You may or may not be aware that muscular hypertrophy, simply put, is a function of the accumulation of tension-time overload. This means that high tension, high duration of exposure to sufficient tension, or a combination of the two are all capable of stimulating muscular growth.
Dynamic training involves high tensions in the muscle even though the external loading might be light. Dynamic training can also allow for large volumes of work to be performed due to the lower external resistance. Both of these factors can lead to a significant stimulus for growth if applied properly. But lo and behold, there’s actually quite a few methods out there that fit the bill. Shocking, I know, but it happens.
This list is by no means comprehensive, but here’s an overview of some of the things you might find.
Speed sets
This method is used by Westside Barbell and others to train the bench press and the box squat. Typically, you perform 8–12 sets at 50–60 percent of the 1RM with a focus on maximal acceleration. For the bench press, triples are used, and for the box squat, doubles are used. Sets are performed with brief rest intervals on the order of 30–60 seconds.
At certain phases of training, elastic bands and/or chains are attached to the bar as a form of accommodating resistance. Bands and chains change the force curve of the exercise, creating an apparent accelerative effect by matching the force required to move the bar with the optimal joint leverages. You have to exert more force over the range of motion to keep the bar moving. While this type of training is used with the primary goal of improving strength in key exercises, due to the high forces involved (especially with the addition of bands) and the relatively high tonnage of work performed, this method can be an excellent one for stimulating muscle growth.
Cluster sets
A cluster set is a longer set divided up into multiple “mini sets” with brief rest periods in between. The mini sets can be varied in reps, but the most commonly seen variant involves the performance of singles with rest intervals that might range from 5–20 seconds.
This approach has been popularized lately by Dan Moore and his Max-Stim training method. Those using Max-Stim use the speed and quality of reps as a means of regulating the length of the overall cluster set.
Ladders
Ladders are a deceptively simple way of controlling volume and fatigue across sets by manipulating the number of reps. They are performed as “ascending reps.” This means that you perform one set with a certain numbers of reps, and then the next set will involve more reps. The third set will involve more reps still and so on until a further increase becomes impossible. At this point, you can stop or you can repeat the cycle.
For example, if you were training pull-ups, you could do one rep, rest, two reps, rest, three reps, rest, and so on. If you got to the five rep set and couldn’t do any more, you’d start the sequence over. Ladders are highly flexible in the improvement of weight used and the progression of volume.
Wave-like loading
Whereas ladder training manipulates the number of reps with a steady weight, wave-like loading varies the resistance used across sets. There are several ways to approach this floating around. The two that I like are the contrast method and the simple wave method.
The contrast (or heavy-light) method uses a heavy weight for a single, double, or triple that is then followed up with a weight of lower intensity. The simple wave involves keeping a steady rep range and then fluctuating the load up and down between sets.
By now, the common themes of all these approaches are obvious.
speed and acceleration are the causes of the training effect
the use of speed and the quality of reps are markers of fatigue
you can accumulate very high workloads with moderate to high intensities
Those were the “strength-speed” type methods, which are heavily reliant on external resistance. Now I’ll touch on the “speed-strength” type, also referred to as “explosiveness” training, which focuses heavily on reactive strength methods.
Plyometrics and shock methods
Shock methods, also known as plyometric training, involve the use of the elastic like components of the muscle and associated connective tissues to absorb and immediately rebound a force that is rapidly developed. These methods can vary in intensity. Most methods involve the use of the lower body in the form of double- and single-leg jumps, bounding, and drops. These can be adapted to the upper body as well, although without special equipment there generally isn’t as diverse a selection.
The fast absorption and rebound of force can be emulated with other forms of training besides body weight and can also be combined with other types of training. All of these shock methods, especially the most intensive, are considered “advanced” methods in that they generally aren’t required for those not at a high level of performance. Additionally, they can add the risk of injury. Lower intensity methods can be used, although these will typically have little to no impact on the physique.
Stimulation method
This one came from Dr. Yuri Verkhoshansky, the man credited with the development of plyometric training. This method is a combination of two exercises—a tonic exercise used to create a potentiating after effect followed with a developing exercise designed to take advantage of the tonic exercise.
This could end up being something like two sets of six reps performed in a depth jump, and then 3–4 minutes of rest followed up with three sets of three in the back squat. The combinations are effectively unlimited depending on available equipment and creativity.
Ballistic training
Ballistic training is the use of a barbell (or related implement) to simulate the action of a plyometric action. This usually involves an accentuated eccentric phase, either manually or with accommodating resistance such as bands or weight releasers attached to the barbell, followed by a very fast rebound and acceleration of the bar.
Ballistic training can also benefit from the contrast method mentioned above using a heavier weight on the eccentric phase with a lighter, and thus faster, resistance on the concentric. This requires the use of weight releasers, which can be a pain to use.
The speed sets listed before can be performed in this fashion as well, although it can be good to use that approach over periods of 2–3 weeks at a time because it can be hard on the joints.
Explosive isometrics
Explosive isometrics are an interesting blend of dynamic and isometric training. I almost didn’t include them, but for completeness, I might as well. Isometrics, like any form of dynamic exercise, have an RFD curve which is determined by how quickly force is developed. An explosive isometric would involve very high RFD even though the weight doesn’t move (or only moves very little).
This approach has some unique applications such as building the ability to generate power over specific portions of the ROM. Explosive isometrics are one of those quirky methods that you don’t normally see people using, but it can be useful even so.
The approach of contrast training can work here as well. Although it’s a distinct method, the static dynamic method can be listed here too. This combines the use of an isometric action with a dynamic/explosive action. Isometric actions have been shown to be quite effective in developing strength and power and even more so when used in conjunction with reactive/explosive methods of training.
Conclusion
I realize I didn’t spend half of the article telling you how amazing I am or leading you on with false promises of awesomeness that I created. However, my philosophy is that information is far more worthwhile to read than someone’s ego. The use of rep speed has been, and still is, a very powerful method to use in your training.
Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.
Copyright© 2007 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.