Developing Speed-Strength For Football

Try this technique if you are in need for some explosive power and are not afraid of squatting fast.

Those of you who are familiar with Louie Simmons, Dave Tate, Jim Wendler and Jason Ferruggia are familiar with the concept of dynamic effort, many athletes are even more familiar with it - at least in the context of their sport.

For those of you who may not be familiar with the term, dynamic effort refers to moving a non maximal load at the highest attainable speed - according to Vladamir Zatsiorsky in Science And Practice Of Strength Training.

It would seem that this is something that athletes would often practice. Most running and jumping activities would fall into this category if done at max speed or effort.

However, unlike powerlifters or Olympic lifters, lifting weights at max speed is not often practiced by athletes. By adding this system into your training, you can gain some incredible explosiveness in your jumping and running.

You Can Really Gain Some Incredible Explosiveness In Your Jumping And Running.

You Can Really Gain Some Incredible Explosiveness In Your Jumping And Running.

Dynamic Effort

Even if you are a powerlifter and need a change of pace on your dynamic day, this is an option to use - at least for a short period of time.

Before I actually outline the program, let me say that I did not come up with it. I got the idea from a book Louie Simmons recommended to me a year or so ago titled Explosive Power And Jumping Ability For All Sports, from Stadion publishing.

Dynamic Squat Example ///

Using a dynamic squat as an example, here is how it works:

After a warm up, place 50% of your max on the bar. Have a buddy time you in 5 reps to the nearest 0.1 of a second (hundredths are overkill with this method). Be sure and perform the reps as fast as possible - this is key.

Add 1 second to the time - that is your time limit for subsequent sets.

After a 2-minute rest break, add 10 to 20 pounds to the bar (about 75 % of your max) and do a second set for 5 reps as fast as possible and time it. As long as you did all five in under 7.5 seconds, rest 2 minutes, add 10 to 20 pounds and do a third set.

Once again, do all sets as fast as possible for 5 reps. Continue this pattern until you can no longer complete 5 reps in 7.5 seconds.

Be careful here. 7.5 seconds is an example. If you complete your initial 5 reps with 50% in 6.2 seconds, then your time limit for that day is 7.2 seconds.

Dynamic Effort Calculator
Set 1: Enter Your Max Weight For This Exercise

Time Yourself For 5 Reps At Pounds.
Enter Your Time In Seconds



Set 2: Perform 5 Reps In Seconds At Pounds.
Set 3: Perform 5 Reps In Seconds At Pounds.
Set 4: Perform 5 Reps In Seconds At Pounds.
Set 5: Perform 5 Reps In Seconds At Pounds.
Set 6: Perform 5 Reps In Seconds At Pounds.
Set 7: Perform 5 Reps In Seconds At Pounds.
Continue To Perform Sets Until You are Unable To Complete Within The Time Limit.

Sample Workout ///

Here is an example workout for someone who maxes 500 pounds:

Set 1 - 250 pounds in 6.8 seconds (time limit is established at 7.8 seconds) - rest 2 minutes.

Set 2 - 270 pounds in 6.9 seconds - rest 2 minutes.

Set 3 - 290 pounds in 6.7 seconds (not unusual for the 2nd or 3rd set to be the fastest) - rest 2 minutes.

Set 4 - 310 pounds in 7.3 seconds - rest 2 minutes.

Set 5 - 330 pounds in 7.4 seconds - rest 2 minutes.

Set 6 - 350 pounds in 7.7 seconds - rest 2 minutes.

Set 7 - 370 pounds in 7.9 seconds (over time limit) - terminate the squat portion of your workout.

Barbell Full Squat Barbell Full Squat

Barbell Full Squat

Conclusion

Each speed day is different than the last because each day has a different test speed and time limit. This accommodates how you feel that day.

Occasionally, I will go back to my 50% weight and time myself again. Do not be surprised if it is up to 0.3 to 0.5 seconds faster than your initial set. Our athletes above might do 250 for 5 reps in 6.3 seconds after his last work set due to facilitating the nervous system.

Try this technique if you are in need for some explosive power and are not afraid of squatting FAST.


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