Powerlifting and weightlifting demand both explosive power and immense strength. To excel in these sports, you need to develop speed-strength, the ability to move heavy weights at high velocities.
The Two Pillars of Speed-Strength Training
This blog post dives into two key training methods to achieve this goal:
- Dynamic Day: Utilizing lighter weights (40-60% of your max) to enhance force production and explosive movement.
- Maximum Effort Day: Emphasizing very heavy weights in specific exercises to build raw strength.
A Case Study: Rocco and Speed Training
Let’s use an example. Imagine Rocco, whose best box squat is 415 lbs, and myself, with a best meet squat of 900 lbs. While Rocco is strong, he lacks speed. This is where dynamic training comes in.
Sub-Maximal Weights for Dynamic Squats
For squats, we use the dynamic method with sub-maximal weights (50-60%) and perform 2 repetitions per set. This approach emphasizes explosive movement while still challenging the muscles.
Sets, Reps, and Rest
Beginners should perform 6-12 sets of 2 reps, resting for less than 60 seconds between sets. This ensures you maintain maximum speed throughout the workout.
Remember
- Bench Press: Similar principles apply, with weights around 60% of your 1-rep max without a bench shirt and sets of 3 repetitions.
- Form Matters: Maintain proper form throughout the exercises to avoid injury.
Embrace Speed-Strength Training
By incorporating both dynamic and maximum effort days into your training, you can develop the explosive power and strength needed to dominate on the powerlifting platform.
Share your experiences and questions about speed-strength training in the comments below!
Check out our previous post about Strategies for Building Strength Endurance.