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Tip: Speed ​​work for the deadlift



Speed ​​= Technique

One popular approach to improving deadlifting is to use "speed work". The idea is to work with the rod speed – usually using 50 – 70% of the maximum value – to improve the speed of force development, which can lift (probably) heavier loads.

call it engineering work. The end goal is the same. It allows the lifters to use a weight that emphasizes the original shape and is able to define "own" positions to better express the power.

There are two ways to program speed / engineering work:

Method One

I met one athlete 1-3 sets of 1-3 reps (max effort work, 80-95% of 1

repetition max) and follow the speed work with 6-10 sets of 1-3 reps. It might look something like this:

Week 1

  • A. 1×2 at 80%
  • B. 5×3 at 60%

Week 2

  • A. 1×2 at 82.5%
  • B. 6×3 at 60%

Week 3

  • A. 1×2 at 85%
  • B. 7×3 at 65%

Week 4

  • A. 1×2 at 90%
  • B. 8×3 at 65%

Method Two

I will have him or her do some technique work after a few heavy (ish) squats on a second lower body day:

Week 1

  • A. Heavy Squat Variation
  • B. Deadlift technique: 10×1 at 70% (30-45 seconds rest)

Week 2

  • A. Heavy Squat Variation
  • B. Deadlift technique: 12×1 at 70% (30-45 seconds rest)

Week 3

  • A. Heavy Squat Variation
  • B. Deadlift technique: 15×1 at 70% (30-45 seconds rest)

Week 4

  • A. Severe Squat Variation (Relief)
  • B. Deadlift technique: 20×1 at 65% (30-45 second rest)

30 day deadlift



How to strike dead bodyweight at a triple body weight



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