westside speed work question [Forum Archive]

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westside speed work question

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Posted by: Stewart14

this is a question for the guys on here that really know their westside stuff.

Is the speed work going to be beneficial to someone who is a sub 400 bencher and sub 400 squatter? By sub 400, I mean I am over 300 on both, but below 400. Would it be more or less beneficial to sub out the speed work with more higher intensity accessory work, concentrating on doing those exercises with as much speed as possible?

If you are doing all your exercises with explosive concentrics, can that take the place of the traditional speed work?

Posted by: soxmuscle

The speed work isn't taxing on the CNS, isn't going to tire you/hinder your accessory work. I'm no Westside whiz, I'm still learning just like you are, but there is no reason not to do the speed work in my opinion.

Posted by: Stewart14

see, thats the point. To me, doing 155 pound squats for speed or a 185 pound bench press is a waste of time.

now to a 700 pound squatter, doing 350 pound speed box squats, then that may be something, or the 500 pound bencher who used 275 pounds for speed.

for us, I don't think it's worth it, especially if you do all of your lifts explosively to begin with, which is what I do. Controlled negative and explosive positives, as quickly as I can for the given weight. If I am doing that, why do I need to do very submaximal extra speed work? That is the question...

Posted by: P-funk

how is you doing 185 or someone who squats 700 doing 350 any different? they are both percentages of weight which are relative to the individual.

i don't get speed work with just a bar. 70% of the concentric will be spent slowing down. either release (aka plyos) or use accomodating resistance.

Posted by: CowPimp

Quote:

Originally Posted by soxmuscle

The speed work isn't taxing on the CNS, isn't going to tire you/hinder your accessory work. I'm no Westside whiz, I'm still learning just like you are, but there is no reason not to do the speed work in my opinion.

Speed work is absolutely taxing on the CNS! Are you kidding me? The percentages are chosen because the average person is capable of producing maximal power output and a very high percentage of their absolute force potential with each repetition.

Posted by: soxmuscle

Quote:

Originally Posted by CowPimp

Quote:

There is absolutely no legitimate reason to abandon speed work. It is not exhaustive and doesn't inhibit ones ability to lift repetitiously. Do not underestimate the benefits of speed work, plain or with extras.

I'm in agreement with Saturday Fever. Just from performing it the last few weeks, the speed work hasn't exhausted me like 5 sets of 185 would get me.

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