Speed Strength – The Phase before “The Phase”
By Julia Ladewski
Everyone that has written an article for EliteFTS always gives us good tools on how to improve our performance. Some of those tools will work for some people, and other tools might not work at all. But if one person can learn something from an article and utilize that in their training, then the article was successful. So, when I finished reading Jim Wendler’s “Circa Max” article a few weeks ago, I was glad he said the things he did. He gave us the guidelines (notice, I said guidelines, not rules), examples, and the idea that every person will do things a bit differently.
Now, when I attempted my first circa max phase a few years back, the only way I knew how to do it was by watching Paul Childress. Honestly, now, as a 132 pound female, was I really supposed to use a strong and average (blue/green) band for my circa max phase? I mean, that’s what Jim said in his article, so that must be it. Next thing you know, I’m stapled on the box. What’s going on? Jim said…… oh yeah, those were guidelines, not rules.
So, use this article as a guideline.
In this article, I will touch on the basics of the speed strength phase, which is the phase before circa max. It uses heavy band tension and lower bar weight and focuses on pushing heavy weights fast. The weight gets very heavy, very fast at the top, due to all the band tension, but because the bands deload at the bottom so much, you will learn to push fast out of the hole and keep pushing through as the bands get tighter. It preps your nervous system to handle the heavy weights of the circa max phase.
Let me first note that the first time I used a speed strength/circa max phase, I had already totaled Elite, so it’s not like I was new to the sport and decided to jump into all this band stuff that everyone’s talking about. For the longest time (prior to totaling Elite), I used only bar weight for speed work. Then my second trip to Westside (about 4 years ago), Lou had me try the bands…. purple bands….. with 135 bar weight….. stapled. Sure, a little embarrassing, but no one there cared. I tried it again, this time, listening to everyone’s cues on staying tight, pushing out on the belt, knees out, sit back. My point… you gotta start somewhere. That’s how I got strong in the first place… the basics.
Ok, where was I? Oh yeah, speed strength cycle. I’ll give a few examples since not everyone reading this is 5’3” and 132 pounds. I find it easier to work backwards from week 3. The third week, you should be close to 100% of your competition squat (bands + bar weight). Week 3’s percentage will be approximately 30% - 35%. Since I squat 425 pounds, this would put the bar weight at 125lb. Now, I’m looking for the weight to be near 100% of my squat max or 425. So, if a blue band equals approximately 200 pounds at the top and a purple equals about 80 pounds + the 125 pounds of bar weight that equals 405. Pretty darn close. And if I need to adjust the bar weight by week 3, I could increase a little. But let’s stick with the plan for now.
Moving on to week 2: This week, the percentage is approximately 25% - 30%, or for me, 105. Finally, week 1’s percentage is 20% - 25%, or 85 pounds. (Since I already figured out the band tension, that stays the same.)
Here’s what it looks like all planned out:
WEEK 1: 85 + blue + purple (21% of 400; 365 pounds total at top)
WEEK 2: 105 + blue + purple (26% of 400; 385 pounds total at top)
WEEK 3: 125 + blue + purple (31% of 400; 405 pounds total at top)
(I could always take a heavier single this week as well.)
WEEK 4: deload with just bar weight
WEEK 5: start circa max.
(Following this cycle I squatted 457.)
A side note about the bands. Near 100% is ok. It doesn’t have to be perfect. You don’t have to add a mini band to have the exact ratio of bands to bar weight. Just remember that this cycle is more band tension than bar weight. That’s why the percents are guidelines.
Another example would be my husband, Matt, who squatted 825 @ 242. For that meet, he used the following numbers and band tensions: (note that his band tensions for blues and purples are higher because he’s taller)
WEEK 1: 195 + blue + blue + purple (25% of 800; 725 pounds total at top)
WEEK 2: 235 + blue + blue + purple (30% of 800; 765 pounds total at top)
WEEK 3: 275 + blue + blue + purple (35% of 800; 805 pounds total at top)
WEEK 4: deload with just bar weight
WEEK 5: start circa max
(Following this cycle, he squatted 825.)
Words of Wisdom
If this all sounds good and you’re ready for a cycle of this proportion, understand from the beginning that this phase and the circa max phase are very brutal phases. The bands are pulling down hard, you’re grinding out reps, and your shoulders and/or elbows will probably ache or hurt… its tough! So you must adjust for it on the rest of your workouts. Anyone else that has done this can attest to this next statement. When you walk into the gym on max effort day after your first week of heavy bands, you are beat. You sure as hell aren’t gonna want to pull a heavy deadlift or do a max good morning. Not only do you feel like crap, but you have to understand that within these, your nervous system will become very fried. So take that into account. Use your max effort day to recover from circa max. For some, it might be belt squats. You don’t have to max out. Just work up to a moderate 5 reps. A lot of the guys at our gym do back raises with the cambered bar as their main exercise. You don’t have to max out, but work to up a moderate 5 reps. Reverse hyperextensions, glute ham raises or even just some kettlebell work might be the trick for you.
Point to Remember
- Bands are just a tool in the toolbox. Some guys use a screwdriver for every project, while others are using hammers, jigsaws and drills. Use each tool for the appropriate objective.
- Percents are guidelines. Adjust them as necessary.
- If you’re a lightweight powerlifter, know how to adjust your training. No offense to Dave, Jim, Paul, Donnie or any of those guys, but a 148 or 165 (male or female) is going to have to adjust their band tension, chain weight and technique. Even if you’re a bench only person. The lightweight benchers simply cannot bench with the same technique as a super heavy. And just because Paul Childress can use monster minis for his speed bench, doesn’t mean that I can use them too.
- Adjust your max effort work accordingly during these heavy band tension phases.
- If you don’t know what your max is or haven’t competed in a meet yet, then this phase is probably not for you. I highly suggest you compete in a few meets and know where your strength level is before you try a circa max cycle. It’s not a rule, but it sure is helpful.
- To go along with the above point… if you’ve never used bands before, don’t jump into this. I suggest spending at least 6-12 months using light bands and working up to average or strong bands before you do a circa max phase. (That doesn’t mean you use bands for 52 weeks straight, but use them as a tool to help you adjust to them.)
“Ok, I get it. Keep it simple; use percents as guidelines and train smart.” But we all know there are people out there that take everything we say word-for-word. I did it when I first started powerlifting. Every article I read, I used every percent to a “T”, I used the same exercises that Louie used, and never veered from anything. That’s just what we do when we’re first learning something. We’re afraid that if we change something around, it won’t work. Just understand that every person will be a little different.
Here are your guidelines. Be strong! Train smart!
Julia Ladewski is a Sports Performance Coach at the University at Buffalo. She works directly with the Olympic Sports, mainly Women’s Basketball, Women’s Soccer, Women’s Swimming & Diving, Track & Field, as well as Wrestling and Men’s Basketball. She has been a competitive powerlifter for 5 years. Her best total to date is 1102 @ 132 drug-free. Her best competition lifts are 457 squat, 240 bench and 424 deadlift, all at 132. She placed 1st at APF Senior Nationals in 2005 and holds several IPA records. She was USAPL Collegiate National Runner-up and two time USAPL Women’s Nationals Champ. Julia also competed in track & field as a college athlete, specializing in 100m hurdles.
Copyright© 2005 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.