strength lifting speed

[gareth]

I am going to start a 'strength' routine next month -- as it is for strength does the lifting speed matter ( how about 101)? Please advise.

 

[Yanick]

you want to move the weight as fast as you can while keeping it under control. if are working with circa maximal poundages the actual bar speed will be slow on the concentric. you can also use lighter weights (50-60% of 1RM) and move it as fast as you can, westside calls it dynamic effort, others call it speed work whatever. bottom line Force=Mass x Acceleration. So you generate force either through large masses moving relatively slow or small masses moving relatively fast.

what program are you thinking of using?

 

[pumpthatiron]

what does dynamic training accomplish?

 

[reg56]

You want to be explosive (but still able to control the weight) on the concentric phase, and slow and controlled on the eccentric phase of the lift. 1-1.5 seconds concentric, and 3-5 seconds eccentric is what I usually go by. It varies on the type of lift being performed. Certain routines may utilize different speeds, though. (Like Westside Training as Yanick explained.)