Explosive Bench Training on a smith machine

[Lumberg]

I saw a thread a while ago about a bench technique where you actually throw the barbell up and catch it, and repeat. Its supposed to train you to recruit more white muscle fibers and build explosive strength, as well as give you a good negative.

i remember seeing recommendations on percentages and reps, but I cant find the thread

anyone? Bueller?

 

[wnt2bBeast]

sounds dangerous to me..
speed work will do the same thing with less chance of injury...6-10 triples with up to 60% of your raw max

 

[H_T_]

can u imagine if you miss the bar?

 

[Lumberg]

http://www.strengthcats.com/plyobenchpress.htm

 

[curgeo]

I believe what you are talking about is ballistic training. I have seen a WSB tape where Louis Simmons throws the bar up, catches at the bottom and explodes the weight up. It creates amazing reversal strength. It is almost like box jumps. I believe Verkoshansky created the whole pilometrics thing. You can use a medicine ball....have somebody drop it while you are laying on the ground and explode the ball up when it hits your hands in the chest area.

I can't tell you much more than some brief information about it. I have never tried it so I can't give you anything anecdotally. Madcow would probably be the one to discuss this in great lengths.

 

[Schutzhund1]

Doing an explosive pushup where your hands leave the floor seems a little safer.

 

[The_Monster]

Doing an explosive pushup where your hands leave the floor seems a little safer.

But the point is also to have yourself adjusting to a ballistic workload that is more than what your body might provide. Not to mention that the bar is being thrown higher than you could push yourself up off of the floor... but no, it isnt really safe.

 

[Schutzhund1]

But the point is also to have yourself adjusting to a ballistic workload that is more than what your body might provide. Not to mention that the bar is being thrown higher than you could push yourself up off of the floor... but no, it isnt really safe.

Does anyone rember the thread about the "weighted vest fag"???

 

[Quadsweeps Sister]

I believe what you are talking about is ballistic training. I have seen a WSB tape where Louis Simmons throws the bar up, catches at the bottom and explodes the weight up. It creates amazing reversal strength. It is almost like box jumps. I believe Verkoshansky created the whole pilometrics thing. You can use a medicine ball....have somebody drop it while you are laying on the ground and explode the ball up when it hits your hands in the chest area.

I can't tell you much more than some brief information about it. I have never tried it so I can't give you anything anecdotally. Madcow would probably be the one to discuss this in great lengths.

Ballistice Training...Speedwork. Isn't it FORCE = MASS x ACCELERATION? The Smith Machine option sounds a bit scary to me too. I envisioned the bar coming down (if missed) and...bad times. I think with a Smith your not going to get the same explosiveness you are seeking due to the counterbalance effect on most I have used. Using stretch bands choked around the bottom of a squat rack with a flat bench slid in the rack seems to work well. You are looking for that ~60% max and "speed" is key. Although with "Ballistic" bench - I believe you are only coming 'almost' to the chest, then exploding back up. Anyway we do our speedwork out of the squat rack most times when working with bands. We've even used this setup for ballistic, but only rarely.

 

[Wynn]

"This was one of the methods Schroeder used in training Adam Archuleta, safety with the Saint Louis Rams. Archuleta's beginning bench press of 265 pounds was moved in 2.76 seconds for the concentric phase. After training the plyometric bench press, Archuleta's concentric bench of 530 pounds is moved in 1.09 seconds. (Nawrocki, 2001). Schroder's program revolves around absorbing and rapidly repelling force, i.e., plyometrics.

Plyometric bench press training with the Smith machine can somewhat duplicate the medicine ball drop and Schroder's training method. Research by the previously mentioned Australian group utilized plyometric bench press throws using the Smith machine. The Smith machine bench press throws are performed by catapulting the bar as high as one can into the air. The lifter then catches the returning bar with an open palm and decelerates the bar to just above the chest. At that point, the lifter reverses the direction of the bar as quickly as possible and launches it into the air once again. Needless to say, this can be a potentially dangerous activity and should be performed with great care.

Schroeder also uses a free weight bench press for plyometric training. However, turning a free weight bar into a projectile poses numerous problems. It is suggested that one practice these activities with minimal resistance before attempting heavier weights."


Lumberg is referring to the smith machine version because it is much safer than trying it with free weight. Even with a spotter missing catching the bar will happen fast.

 

[Lumberg]

Wynn is right on.

Yesterday I tried it and the smith machine at my gym is indeed counterweighted with cables, like oldstyle windows. SO anyway when I reversed course really quickly the cables would develop slack and it woudl make a racket. I think I am going to see if I ca detach the cables

 

[PitBullFootBall]

I do this with free weights all the time works great, just don't miss the bar- lol.
Seriously though I picked up the Schroeder/Archuleta workout vid and these exercises made me explosive as hell. Archuleta benches 560lbs at only 205lbs

 

[curgeo]

I have heard conflicting views on that tape. I have heard that it really doesn't detail any information, only shows bits of his training. Can you give me any more insight on the tape?

 

[PitBullFootBall]

I have heard conflicting views on that tape. I have heard that it really doesn't detail any information, only shows bits of his training. Can you give me any more insight on the tape?

It gives detailed info - it shows some of his exercises and while he (and some other pro football players) model's how to do them while his trainer explains everything and give you tips. Also shows clips of his training between exercises but most of it 75%+ is showing you how he trains.
But most are plyo type exercises for speed and power (like box jumps etc.) most bodybuilders might not find it helpful.

 

[curgeo]

Good....I'm not a bodybuilder.....

I think I'm going to take your advise and buy it. I could always use more information.

 

[BadboyAl]

Sounds like plyometrics push ups to me...

Helps develop your reactive time. Trains your nervous system to activate more muscle fibers for your concentric press. Which makes you more explosive off the chest, which means you can bench more..

I just started doing these with my speed bench work.. or pin press

You drop from a standing stiff leg postition into a push up and caught your body weight with your elbows slighty bent, then you rebound back up as fast and high as possible take a 5 sec rest for each rep. 4set 3rep to be inculded with your speed bench.

 

[Quadsweeps Sister]

Sounds like plyometrics push ups to me...

Helps develop your reactive time. Trains your nervous system to activate more muscle fibers for your concentric press. Which makes you more explosive off the chest, which means you can bench more..

I just started doing these with my speed bench work.. or pin press

You drop from a standing stiff leg postition into a push up and caught your body weight with your elbows slighty bent, then you rebound back up as fast and high as possible take a 5 sec rest for each rep. 4set 3rep to be inculded with your speed bench.

You can also do incline press style push-ups on DE/speed day by placing the oly bar all the way at the bottom back of the rack so it is stable. Then bring in a bench or boxes so your feet are high up in the air behind you - in a push up stance. Place your hands on the bar wide-grip first and do 15-20 quick reps, fast as you can. Then rest 60 sec and go for your next set with your grip at mid, then rest, then close grip...killer speed and stamina workout. Will add ++ to your bench. Many big benchers up at WSB do this. Louie showed it to me. Its rough - but worth it!

 

[Lumberg]

That's kinda cool...you're basically doing a push up but getting your hands used to gripping a bar while you use those muscles...interesting.

 

[PitBullFootBall]

Sounds like plyometrics push ups to me...

Helps develop your reactive time. Trains your nervous system to activate more muscle fibers for your concentric press. Which makes you more explosive off the chest, which means you can bench more..

I just started doing these with my speed bench work.. or pin press

You drop from a standing stiff leg postition into a push up and caught your body weight with your elbows slighty bent, then you rebound back up as fast and high as possible take a 5 sec rest for each rep. 4set 3rep to be inculded with your speed bench.

yeah he does these, he does pushups where he propels his entire body (feet too) into the air while staying in a pushup position. And incorperates twists and turns in the air. Also I've heard he has players drop him from a height of 8 feet into a pushup position but thats not explained on the video.

The basic premise is teaching your body to learn to absorb force efficiently.

example: do a box jump and land in a squat position without letting your butt drop after you land

 

[BadboyAl]

You can also do incline press style push-ups on DE/speed day by placing the oly bar all the way at the bottom back of the rack so it is stable. Then bring in a bench or boxes so your feet are high up in the air behind you - in a push up stance. Place your hands on the bar wide-grip first and do 15-20 quick reps, fast as you can. Then rest 60 sec and go for your next set with your grip at mid, then rest, then close grip...killer speed and stamina workout. Will add ++ to your bench. Many big benchers up at WSB do this. Louie showed it to me. Its rough - but worth it!

The Incline press sounds cool. Not sure were I could fit that into a speed day. If I am focusing on Bench you think it is ok to add some incline speed reps after flat speed bench and flat plyo's?

Over at WSBB do they do the inclines after a speed bench or in place of?

 

[BadboyAl]

yeah he does these, he does pushups where he propels his entire body (feet too) into the air while staying in a pushup position. And incorperates twists and turns in the air. Also I've heard he has players drop him from a height of 8 feet into a pushup position but thats not explained on the video.

The basic premise is teaching your body to learn to absorb force efficiently.

example: do a box jump and land in a squat position without letting your butt drop after you land

Right I figured he was doing something like that. But 8 foot drops sounds extreme and most likely not health for speed development. To much force being applied at that point I would guess.

 

[Lumberg]

Well remember he is a football player

 

[BadboyAl]

Well remember he is a football player

LOL!!! MY BAD..

 

[Quadsweeps Sister]

The Incline press sounds cool. Not sure were I could fit that into a speed day. If I am focusing on Bench you think it is ok to add some incline speed reps after flat speed bench and flat plyo's?

Over at WSBB do they do the inclines after a speed bench or in place of?

The incline press push-up out of the rack is done very rapidly and prior to your bench movement on DE day. It really gets your blood pumping and warms up the shoulders/back, etc. It also promotes muscle growth and it is a dynamic effort movement. Do it as quick as you can - remember to change out your grip each set of 20, close-mid-wide...

 

[skinyfatguy]

true qss..also you can use bands or chains on ur speed day also..rem dont do the full rep cause of likelyhood of hyperextion of the elbows..do a 3/4 to 7/8 rep..i do tripples an d we time them, anything under 3 seconds is good if ur over that go lighter