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I remember an old "Odd Couple" show when Flex gets Oscar out of
trouble by explaing how assume make an ASS out of U and ME. In this
case, my assumptions of powerlifting (I am not a powerlifter) made an
ass out of me. While I have worked with a few powerlifters who
incorporated some Westside elements in their training, it was wrong
of me to assume that most powerlifters train the same way.
My point was to show how explosive lifts could be helpful in a
variety of sports other than Olympic Weightlifting. To be a good
coach or trainer, it is helpful to: keep an open mind (do not let old
beliefs prevent you from considering new ideas), remember education
is a life long process, admit and learn from your mistakes.
I will learn from this and work on keeping assumptions out of my
posts.
Tom Rankin
Mt View, CA
USA
--- In Supertraining@
>
> I will agree with generally saying the bar is slow on the way UP
with a true maximal attempt in powerlifting.
>
> But it's stupid practice to take the bar DOWN very slowly, for
that's more effort than to descend with control but more speedily.
That's the case in both the bench and the squat. Long ago, my first
coach quite seriously chided me for "standing under the weight too
long". The objective is to get your weight out of the rack, set up,
get your commands, get it down and up, and RACKED before you get
tired under it! Wasting energy under an attempt is a way to make
sure you won't get your lifts later in the meet...just like standing
or pacing around in between attempts is as well...
>
> In the deadlift, you need bar SPEED to achieve your lockout.
Therefore that lift has more of a speed requirement from the very
start to achieve the end result. There is no "descent" phase with
the weight added to load a spring in a single.....and I work bar
SPEED a great deal, to make sure the bar is leaving the floor quickly
enough, even with a max lift for me. You might argue the person is
loading a spring like phase, but it's not the same as bench or squat
where there's an arguable weight added rebound happening...
>
> If the bar leaves the floor too slowly, generally you cannot even
grind it out. You'll be in a lousy position and the recovery is
miserable at best and usually doesn't happen lol. Dave and Louie did
very little to improve deadlift training overall. They were much
more interested in the lifts of squat and bench press and selected
the majority of their people for that short, round build that tends
to excel in the first two lifts. They also did not hash around that
they trained using drugs and built a program it takes such aids to
survive, with up to 9 short maximal effort workouts a week....
>
> I'd also disagree with the load you suggest, half my time is not
spent with half my 1 rep max doing bench or squat (that is
unproductive weight loads even 8-10 reps usually unless you've been
off from meets for quite some time..). I've discarded both "speed
workouts" on those exercises as being too rough on joints for a drug
free athlete with fairly long arms in bench in particular..
more productive for me to do the lifts once a week, with a possible
DL partial thrown in with squat for assist work. I also DL every
week, not intermittently as many who follow Dave and Louie do. I
don't do box squats either....I consider the risk far more present
than a reward for me. I don't spend any time at all on a half my max
DL by the way lol. I start higher than that and grind out 5 sets of
10 at the start of my programs.... for me, the lift that carries the
other two is my deadlift. I train THAT lift hard and to overloads,
and back the other two off to form work if need be to avoi
> d the dreaded overtraining. I've found if I don't overtrain I'm
still gaining on my strength even after a full decade on the
platform...in the lift that gets the least assist from even single
ply poly lol.
>
> I can't think of anybody who uses half their max for half the
program actually.... PL tend to work with higher levels of weight
over longer times than I think most people are aware of... we're just
used to the work capacity I guess over the years. If I had to guess,
I've seen a lot of work in that 70% 1 rpm range consistently.
veterans being the gauge, as newbies don't really HAVE 1 rep maxes
for some time after they start!
>
> The Phantom
> aka Linda Schaefer, CMT, CSCS, competing lifetime drug free
powerlifter
> Denver, Colorado, USA
>
> ------------
> From: "Tom Rankin" <tkrankin@..
> Anyone who has attended a powerlifting meet knows that most of the
time
> the bar moves slowly. Yet many powerlifters spend part of their
time
> training the squat and bench explosively (lifting about half their
1 RM
> as explosively as possible). To learn more about explosive lifting
for
> powerlifting read the work of Louie Simmons and Dave Tate.
>
> While HIT has been popular with athletes in the past(any type of
> strength training is better than no strength training), it's
primary
> focus is building muscle mass not increasing athletic performance.
> Most of HIT famous spokesmen were bodybuilders not athletes. Limit
> yourself to just one training dogma and you will limit your
results.
> Everything (even superslow) has its time and its place. It's not
about
> what's best, but what is most appropiate at the time.
>
> Tom Rankin
> MT View, CA
> USA
>
> ============
>
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