The deadlift demands raw power and explosiveness. While building strength is crucial, incorporating speed training can significantly enhance your deadlift game. This article explores various deadlift speed training techniques used by powerlifters to achieve lightning-fast pull-offs.
Speed Deadlifts: Focus on Quality over Quantity
- Performed with 60-70% of your 1RM (one-rep max).
- Focus on singles with proper form and explosive concentric (lifting) movement. No reps are recommended.
- Rest periods are crucial: 30-45 seconds between singles allows for optimal recovery of the central nervous system (CNS).
Remember: Deadlifts primarily involve concentric movement. Speed training should prioritize this aspect while minimizing eccentric (lowering) work to avoid CNS overload.
How Fast is Fast? Aim for Optimal Speed
- Utilize a Tendo unit (measures bar velocity) if available.
- Target a bar speed range of 0.9 m/s to 1.2 m/s for optimal results.
Incorporating Bands for Explosive Power
- Mini-Bands: These are commonly used for speed deadlifts.
- Train with a bar weight between 50-55% of your 1RM.
- Bands provide increasing tension throughout the lift: 80-100 lbs at the bottom and 180-220 lbs at lockout.
Light Band Tension: Gradual Resistance
- Use bands with lighter tension at the start, increasing to around 100 lbs at lockout.
- Utilize a bar weight of 70% of your 1RM.
Lightened Method: A Unique Band Approach
- Attach blue bands to power rack pins slightly elevated from the floor (5-6 inches).
- This creates minimal resistance at the start, increasing significantly at lockout.
- Use 70% of your 1RM for the bar weight.
Chain Pulls: Building Dynamic Power
- Attach chains only to the front of the lifting platform.
- Drape a 5-foot length of chain over the bar.
- This creates a “moveable static overcome” effect, requiring more force as the weight rises.
- Adjust the chains to fall off the bar at your mini-max (a weight slightly below your 1RM).
Key Takeaways:
- Speed training complements deadlift strength training by enhancing explosiveness.
- Prioritize quality singles with proper form and explosive concentric movement.
- Utilize bands or chains to create variable resistance throughout the lift.
- Manage rest periods effectively to optimize CNS recovery.
By incorporating these techniques, you can transform your deadlift into a powerful and explosive movement!
Check out our previous post about Forget 8-Week Cycles! Periodization for Monster Deadlifts.