Health And General Life Care: [Supertraining] Re: Productive Discussions-Explosive Exercise is pointless

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....it's 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

-------------- Original message --------------
From: "Tom Rankin" <tkrankin@comcast.net>
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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