UNCATEGORIZED
An article was recently published in the European Journal of Sport Sciences indicating that lifting with maximal velocity during the concentric portion (lifting the barbell) was more effective on improving strength than lifting the barbell slowly. This research was done on the bench press and performed with a slower eccentric (lowering of the bar) portion of the lift. It only looks at one aspect of speed training, however, there are many different ways to implement speed into your training program. Training with speed is a very effective way to improve performance and plays a key role in injury prevention. However, it is important to note that sport requires many variations/ types of speed and strength, with protocols to train each one. To review all types of speed training with parameters is beyond the scope of this article. Instead, this article will provide a basic overview on ways to safely and effectively implement speed training to improve your general conditioning.
Throwing
Throwing is a very effective way to improve speed. For general conditioning, I like to use medicine balls. Throwing the medicine ball forces you to create force rapidly which will carry over to function and sport. There are a variety of throws that can be used to train all aspects of athleticism. When programming throws, I stick to these parameters:
● Perform all power training early in the routine.
● Utilize lighter implements: throwing is a violent activity that is stressful on your body and nervous system. (these are the same reasons why they transfer to sport so well). Considering this, I will start a training program utilizing a med ball that weighs 5 to 10 percent of my body weight.
● 3 sets of 10 is a good place to start, but you can be creative when programming your sets and repetitions
● You can utilize this training daily, but it is usually most effective when combined with strength training.
Jumping/ plyometrics
Jump training is an effective way to improve power as well as your ability to accelerate and decelerate rapidly. Your ability to decelerate and change direction is critical for both injury prevention and performance enhancement . Most importantly, learning to jump and land properly is crucial in preventing a myriad of knee injuries from tendonitis to ACL tears. This is significant as there were roughly 200,000 ACL tears in the United States last year.
Some general guidelines to follow when performing jumps are:
● Technique is everything, not only will poor technique limit adaptation, but it is potentially dangerous. Learn proper technique and start with low level jumping.
● Be sure to place jump training in the beginning of your workout. This will ensure fatigue will not be a factor when jumping.
● Keep volume low to avoid pain. Jumping can be very stressful on the joints and taxes the central nervous system. Keeping total landings to under 50 is important. Start with about 10 jumps per workout and increase volume gradually. Jump training can be utilized safely for long periods of time as long as fatigue is managed and total volume of training is accounted for.
● Do not use jump training for cardiovascular conditioning, fat loss or metabolic conditioning. Jumping with poor technique can be potentially injurious so jumping while fatigued is not advisable. If you want to do cardio, simpler movements such as running, biking, swimming or rowing are better. In some instances, it is appropriate for proficient athletes to utilize high volume jump training, however I would not recommend this for the average trainee.
Weightlifting
Utilizing various weightlifting protocols is also an effective way to implement speed into your training routine. High speed lifts like the clean and jerk and the snatch and all of their variations are all very effective ways of improving rate of force development. However, these lifts have a very steep learning curve and must be done correctly to avoid injury. Utilizing kettlebells to perform these lifts is a great alternative. Although proper technique remains paramount, the learning curve is not quite as steep as it is with the barbell.
The dynamic effort method has been popularized by Louie SImmons of WestSide Barbell. This method is also designed to improve power. It involves lifting lighter loads at very high speeds. To implement this method, a trainee will lift anywhere from 40 to 70% of 1 repetition max as quickly as possible. This method utilizes compound exercises such as the squat, bench press and dead lift to improve total body speed and power. These exercises are far less technical than the clean and jerk and the snatch, making them a better choice for people who do not want to spend time learning the Olympic lifts, but want the benefit of lifting smaller loads quickly.
● Olympic lifts should be the first major movement performed in your lifting session
● Utilize low volume and smaller reps schemes ( 3-8 sets of 2-5 repetitions for olympic lifts, 3x10 is typical with kettlebells as higher volumes can be used with kettlebells because of the reduced load and decreased technical demands; the dynamic effort method will use 2-3 repetitions for 8 to 10 sets.
● Utilize long rest periods
● Perform all movements with as much intensity and speed as possible.
● Maintaining Maximal strength is an important aspect of power training. As it is the force in the power equation. (Power= force x velocity)
Most importantly, have fun with your training. Training for power can be a staple in your program or just a way to add some variety. Be creative yet conservative with your program. Training with these methods can help you become a more powerful and resilient athlete. Also, it is a really fun way to train, making compliance easy.
