Bert Sorin
09-27-2007, 01:19 PM
Hey Bert,
Technical question: During the offseason we did Speed Squats with the Tendo Unit. Our method was “down fast-up fast”. Our goal was “always above 1.00 speed”. This week we are reintroducing Speed Squats- our guys have not done them since June. We are now going “down SLOW-up fast”. We are seeing, based on one day’s observation that, to keep the speed at 1.00, the weight is much lighter-usually 220 + chains. My question is would you recommend changing the target speed to .8 or .9 so the weight can be heavier, or to keep the 1.00 target and accept lighter weights? We will do Speed Squats only once every four weeks during our Unloading? Thank you in advance for your advice.
name withheld
Hey Coach,
Great to hear from you. If it were me, I would still shoot for the 1.00 m/s. This are my reason(s) why -
1. it is an unload day any way, so the actual mass (weight on the bar) is not overly important.
2. Speed IS your goal that day, so keep the goal set high for them, this will emphasize the importance of moving the bar quickly, not just taking a light day or mid weight day at a semi fast speed. The athletes must "find a way" to succeed on the field and make plays, the same idea should carry-over in the weightroom (obviously) not only in max effort lifts, but speed lifts as well. Make them push hard enough to make that 1 m/s, when the body starts to adapt, they can go up in weight and still make the 1m/s, thus increasing power.
Speed oriented lifts are tricky, the absolute speeds will be pretty reliant on the nervous system, which can be effected by many outside variables. I say shoot for those speeds and let the weight of the bar fall in place, the guys probably do enough strength / heavy work. Note- I personally have found that although light, the speed work still takes me a while for the nervous system to recover, almost as much as heavy work. Do not under-estimate the effect. When I want to peak for a comp that weekend, I am finding that very small volume of speed work coupled with some low nervous system stimulation / more hypertrophy -GPP work 2-3 days out actually gets my blood moving and recovery up with out stressing he nervous system too much for that weekend's comp.
Just my 2 cents.
Take care of yourself out there, best of luck this season.
Bert Sorin
Technical question: During the offseason we did Speed Squats with the Tendo Unit. Our method was “down fast-up fast”. Our goal was “always above 1.00 speed”. This week we are reintroducing Speed Squats- our guys have not done them since June. We are now going “down SLOW-up fast”. We are seeing, based on one day’s observation that, to keep the speed at 1.00, the weight is much lighter-usually 220 + chains. My question is would you recommend changing the target speed to .8 or .9 so the weight can be heavier, or to keep the 1.00 target and accept lighter weights? We will do Speed Squats only once every four weeks during our Unloading? Thank you in advance for your advice.
name withheld
Hey Coach,
Great to hear from you. If it were me, I would still shoot for the 1.00 m/s. This are my reason(s) why -
1. it is an unload day any way, so the actual mass (weight on the bar) is not overly important.
2. Speed IS your goal that day, so keep the goal set high for them, this will emphasize the importance of moving the bar quickly, not just taking a light day or mid weight day at a semi fast speed. The athletes must "find a way" to succeed on the field and make plays, the same idea should carry-over in the weightroom (obviously) not only in max effort lifts, but speed lifts as well. Make them push hard enough to make that 1 m/s, when the body starts to adapt, they can go up in weight and still make the 1m/s, thus increasing power.
Speed oriented lifts are tricky, the absolute speeds will be pretty reliant on the nervous system, which can be effected by many outside variables. I say shoot for those speeds and let the weight of the bar fall in place, the guys probably do enough strength / heavy work. Note- I personally have found that although light, the speed work still takes me a while for the nervous system to recover, almost as much as heavy work. Do not under-estimate the effect. When I want to peak for a comp that weekend, I am finding that very small volume of speed work coupled with some low nervous system stimulation / more hypertrophy -GPP work 2-3 days out actually gets my blood moving and recovery up with out stressing he nervous system too much for that weekend's comp.
Just my 2 cents.
Take care of yourself out there, best of luck this season.
Bert Sorin