You can focus your training on one or more of several training factors including: Load relative to your single rep max, training intensity relative to max reps, maximum rep speed, training density, and total workload. Theses training factors make up five mechanisms that can trigger strength and muscle growth. If your body responds well to just one trigger, then you only need to focus on the single trigger that causes your body to respond. However, most people will need to incorporate a combination of triggers into their overall workout scheme for best results.
Load Plus Speed
In this article, the combination that I will be focusing on is load relative to single rep max, and dynamic speed training. Dynamic speed training basically boils down to trying to achieve maximum force and rep speed with weights that are light enough to lift fast and forcefully.
The Westside Method
Perhaps the most well-known training system that incorporates the use of very heavy weights in some workouts, and lighter weights with maximum rep speed in other workouts, is the Westside system that is popularized by Louie Simmons. The foundation of the Westside training system is to do four workouts per week consisting of:
- a single rep max effort bench day
- a dynamic speed day for bench press
- a single rep max effort squat or deadlift day
- a dynamic speed day for squat/deadlift
Max Effort Day
When working up to a heavy single rep max, the goal is to warm up to a single rep max that is a personal record (or PR) for a given lift. It is impossible to break a personal record (PR) in every workout. For this reason, constant variations of each lift are used from week to week. For example, you may not be able to break your personal record for the back squat every week, but if you find enough variations of the back squat, you can use a different variation each week and reach a personal record for each variation that you utilize. If you PR in enough variations of the squat, you will eventually hit a personal record in the back squat. This same approach is used for the deadlift and bench press.
Dynamic Speed Day
The dynamic speed day is generally done for eight to ten sets. Each set consists of three explosive reps using the maximum rep speed possible. You must blast the weight up for all your worth. The amount of weight used is generally 50% to 60% of your single rep max. These percentages are used in a three week wave consisting of 50% in week one, 55% in week two, and 60% of your single rep max in week three. As you continue to gain strength, keep adjusting the weight of your speed lifts to match the correct percentage of your single rep max. Lifters often use stretch bands to create more resistance at the top of the lift when doing speed work. The Westside method also includes special exercises to build up weaknesses and assistance work to build up muscles that assist with the basic lifts.
Speed and Load in the Same Workout
Speed reps can also be incorporated into the use of the pyramid method when working up to a heavy weight. For example, if you work up to a heavy set of five reps in most of your workouts, you can incorporate some speed sets with three to five reps when warming up to a heavier lift. The following is an example for the bench press and squat or deadlift:
1 x 5 reps with 40% of your single rep max (lift with max speed)
2 x 3 reps with 50% of your single rep max (lift with max speed)
1 x 3 reps with 60% of your single rep max (lift with max speed)
1 x 1 rep with 70% of your single rep max
1 x 1 rep with 80 % of your single rep max
1 x 1 rep with 85% of your single rep max
1 x 5 reps with 80% of your single rep max
1 x 12 reps with 65% of your single rep max
You will get strong
If you do the routine that I just listed three times per week, you are going to get strong. Add five to ten pounds to your lifts every three weeks until you reach a point where you can’t maintain an even rep pace throughout the whole set when doing the last two sets consisting of five reps and twelve reps. When this happens, stick with the weights you are using until the weights become easy enough to do the sets consisting of five reps and twelve reps without slowing down on your rep speed, then start adding weight again and repeat the process. You can get stronger for a long, long time if you do the routine right and use the method that I gave for progressing.
One of the fastest ways to get stronger is to do some very heavy lifting along with some dynamic speed training with lighter weights and explosive reps. If the combination of load and speed is right for your body, you will notice a definite improvement in your strength. Don’t hesitate to try it, as it has produced tremendous results for many elite lifters. Best of Training to you.