Currently: 8 Weeks into Post-Meet Training
One of the most effective methods I've found for increasing strength (and this is common knowledge to many, but misinterpreted and not applied properly by many) is finding ways to increase overall volume (pounds lifted over the course of training), over the course of time while doing so primarily in a lower rep range to work technique and ensure quality reps. Essentially this is very similar to the structure of what is generally recognized as conjugate "speed work" (8x3, 10x2, etc) but with a few tweaks...
(Examples of this training can been seen in my training videos HERE)
Here are a few differences between what I've been implementing and what is generally recognized as speed work (although this varies a lot between lifters and programs):
- Generally most people do sets of 3 for Bench, 2 for Squat, and 1 for Deadlift - I do Triples for all the lifts, with the exclusion of 1 week each wave where I limit Deadlift to singles (also, I reset in between each rep for deadlift, so it is still essentially a "single" technique wise) - This is because while I understand the reasoning behind limiting squat to doubles (time spent to perform a heavy squat), I like keeping it to triples to help ensure higher volume.
- Generally lifters will wave their speed work in a linear fashion (for example; week 1: lightest, week 2: medium, week 3: heaviest). I like to undulate this like the following:
- Week 1: Medium
- Week 2: Lightest
- Week 3: Heaviest
- Week 4: Training Maxes are reset or adjusted
- Generally the recommendations for speed work are much lighter (30-60%, depending on different factors) - My sets usually are performed in the 70-90% range, BUT are also based off a training max that revolves between 80-90%, so the speed work percentages are actually fairly similar if people are basing them off a training max (which I think everyone should). I've found this slightly heavier work (even if the speed slows down occasionally) is helpful for increasing volume and in turn, strength. I also prefer to have my technique for speed work be a little more controlled, rather than move the eccentric as quickly as possible as many lifters do.
- I also perform a top percentage "AMRAP" (as many reps as possible - typically leaving a rep or two in the tank) set for Squat and Bench each week - This is similar to 5/3/1, and I've found that pushing those higher rep sets (for one top set) really helps build mental and physical strength and fortitude. Personally, I like to keep this to one set, and utilize the lower rep "speed sets" for volume increases beyond that, because in my opinion doing too many sets of 5+ reps increases risk of injury and technique break down too much for my liking.
....There is a lot more to my programming (for myself and my clients) as well, but this should hopefully provide some clarification for when you see my training, and maybe provide some ideas for your own! Train hard!
More information can be found HERE at PeakMentalPerformance.Org