2018 APF/AAPF IL Raw Power Challenge 12-15-18

 

I am not going to make this a long wordy post, I'll let the video take care of the majority of the information. The reason for this post is to share my thoughts on speed bench and how to properly implement it as I am seeing it done wrong every week scrolling through social media.

SPEED BENCH
*Why Are You Doing IT?
- Dynamic Effort Work
- Speed
- explosiveness
- TECHNIQUE!!!!!
* Is it Possible to do speed work and it HURT progress
- YES!!!!
1) If you are limp/loose and flopping the weight around to move "fast" this will hurt your progress
2) A loose speed bench approach will teach bad habits and you WILL struggle under A heavy bench, it may even be the cause of why your bench stalls/decreases.

The more repetitions you do improperly the more you ingrain these bad habits become. A typical speed day, on the lower end of the spectrum for the bench, you will take around 24 reps. On max effort days, you will roughly take 6-8 reps over 80%. Now, this is basic math on reps and ability to practice form and technique.