WSB...new speedwork articles from Louie

[Quadsweeps Sister]

Some excellent new articles on speed training put up 1/2005. I hope you find them as helpful as I did. Take care.

On the ARTICLES Page - just click on the Most Recent 01/2005 (PDF Format)

Speed Training by Louie Simmons

 

[super_rice]

thanks bro-dette

 

[curgeo]

What would we ever do without Louis?

 

[wnt2bBeast]

thnks sis
WSB always has some good info to put to use

 

[skinyfatguy]

thanks...westside is awesome

 

[goldenone]

Thanks for the info.

 

[the koala]

i just read the part 'optimal eccentrics'

i just want to make sure i got it right:
the slower the eccentric phase the more % of muscle fibre is used,
the more % of muscle fibre used the higher the probability of the goldi reflex reducing maximal concentric muscular output because of risk for injury

which means - a faster eccentric phase needs less % of muscle fibre thus the golgi tendon reflex won't reduce maximal concentric output as much

now, whenever i watch some powerlifing vids they seem to take quite some time for the eccentric phase, of course i have no idea how 'fast' or 'seemingly slow' 0,3-0,4m/sec are, but if for example i take my arm length with 1m and, dunno 20cm (just an estimation) it would give me about 3-4 seconds for the eccentric phase, which thinking about it is quite long actually,...

however, when i do my ME work i try make my eccentric phase as slow as possible to hit the groove right, which according to this article is counterproductive, the speed shouldn't be too slow as far as i understood

and, have i understood correctly, with dynamic work you can train the 'length' of your eccentric phase?

 

[Quadsweeps Sister]

i just read the part 'optimal eccentrics'

i just want to make sure i got it right:
the slower the eccentric phase the more % of muscle fibre is used,
the more % of muscle fibre used the higher the probability of the goldi reflex reducing maximal concentric muscular output because of risk for injury

which means - a faster eccentric phase needs less % of muscle fibre thus the golgi tendon reflex won't reduce maximal concentric output as much

now, whenever i watch some powerlifing vids they seem to take quite some time for the eccentric phase, of course i have no idea how 'fast' or 'seemingly slow' 0,3-0,4m/sec are, but if for example i take my arm length with 1m and, dunno 20cm (just an estimation) it would give me about 3-4 seconds for the eccentric phase, which thinking about it is quite long actually,...

however, when i do my ME work i try make my eccentric phase as slow as possible to hit the groove right, which according to this article is counterproductive, the speed shouldn't be too slow as far as i understood

and, have i understood correctly, with dynamic work you can train the 'length' of your eccentric phase?

From what gathered after reading your post, I think you are asking about the length of time in which one would perform the eccentric phase of a movement. Yes? If this is indeed your question - I would suggest the following:

The eccentric phase should occur as fast as possible while maintaining control of the weight. In theory, it does three things, decreases wasted energy, decreases probablility of injury and increases kinetic energy that has the possibility for carryover for the concentric phase. Also, you must consider your stretch - reflex in terms of all of this.

Also, when you reference lifts with MPEG's that are posted on the internet, keep in mind these are huge lifts, i.e. squats > 1000 - 1100 lbs as well as benches > 900 - 1000 lbs (divide by 2.2 for KG). There is a lot of nervous tension/aprehension/preparation/risk of injury when performing these lifts so these guys take their time. Another thing to consider is what federations these guys lift in and the equipment they use. You can/will perform a lift faster in a single ply poly suit or shirt than in a canvas or double/triple ply suit or shirt. Compare videos of lifters competing in the WPO/IPA to competitors in the IPF, there is a big difference.

One rule of thumb is when performing Dynamic Effort lifts, 2 reps for speed squats equate roughly to the same time it would take to perform 1 competition squat, 3 reps on a speed bench equates to the time it takes to perform one competition bench.

I hope this is helpful. Take care and good luck.

 

[the koala]

'The eccentric phase should occur as fast as possible while maintaining control of the weight. In theory, it does three things, decreases wasted energy, decreases probablility of injury and increases kinetic energy that has the possibility for carryover for the concentric phase.'

hehe, this about sums up the whole article, thanks alot quadsweep's sister