Hi, as a powerlifter, wondering is any strongmen or powerlifters on here train squat explosive all time and never go too heavy, like Andy B style training, I tried his style of training for deadlifts but didnt work for me,and told due to he has more fast twitch fibres and not everyone can do his style of training.

Some articles I read dont train above 80% of your 1 rm which seems too low, I normally start at around 75% of my 1 rep max in week 1 and build up to around 95% in week 4, but it has worked for me

whats the benefits of explosive training, all the warmup weights are exposive and I always push weight fast as possible upwards on the squat, but i train heavier compared to my 1rm than andy b for example

You might get a better response in the Power & Strength forum:
http://www.muscletalk.co.uk/forumid_38/tt.htm

I have found my own squats respond best to as much squating as I can cope with, which is not a lot compared to some. Just the plain old cycling poundages and adding in ligher work either after heavy work or on another session. Deadlift is similar but I cannot do as much heavy volume per weak and I find my bench needs the most assistance work.

I normally start at around 75% of my 1 rep max in week 1 and build up to around 95% in week 4, but it has worked for me

Just read you post properly and see we do something very similar!!!

Moving a load 'intentionally' fast is the most important thing. The lighter work helps hone your technique, improves power, whilst stressing the body less than heavy loads would.

I like doing some heavy work followed with some down sets every week. I cycle the heavy work over 4 weeks (75-80% to 90-95%) as you do, and then down sets I play by ear depenent on how I feel after the heavy work. I will at the least equal the number of reps on my down sets that i did on my heavy sets.

"Play Stonehenge!"

Try sheiko mate! im loving it and rarely go above 80% (doing 85 tomrrow wowaewwwweeewaaaa) it works for the mentally strong russians!

My Training Log!!!

it works for the mentally strong russians!

You better give up now then mate!

"Play Stonehenge!"

ORIGINAL: iaink

it works for the mentally strong russians!

You better give up now then mate!

arrrharrr harrrrrrrr

My Training Log!!!

just come back from my explosive squat training routine, ian- we both train same way around 75%-95% in week 4, and I do speed down sets but I do 1 set of 3 only with a pause at the bottom.

My belt and wraps 1 rep max Id say is around 190kg, it might be higher Im not totally sure, Ive taken 2 weeks off training, so obviously today was a bit tentative and careful overall, as Im normally a bit slow in week 1 on the squat after time off.

week1 (today)- squat- 20kg bar, 60kg, 80kg, 100kg for 3 reps- slow down fast up, sort of like ed coan on youtube.
115kg for 5 fast reps, 125kg for 5 reps (belt and wraps), 130kg for 2 sets of 5 - first set was fast, 2nd set was bit slower, was tired after this though!! mentally draining just trying to make yourself go faster after a slow decent.

deadlift worked to 140kg for 3 sets of 5 reps
assistance work- romanian, leg press etc

squat training felt good, however I do not aim to squat light but explosive for a prolonged period of time. im think another 3 weeks of explosive squatting increaseing weight by 5kg a time, so
week2- 135kg for 2 sets of 5
week3- 140kg 2 sets of 5
week4-145kg 1 set of 5

then week5,6,7,8- will be just squatting normally and adding more weight

a lot of scientific studies say for power training, train at 62.5-80% of your max, i think this is what they say???

and for max effort training, train at 90% above.

now my 130kg top sets on the squat today was 68% of my 190kg max, within the 62.5-80 parameters and today was week 1.

when I get to week4 of 145kg for fast 5 rep squat, that would be 76% of my max squat- so the month Ill be focussing on power.

152kg would be 80% of my max and the last parameter number for power.

so anything above 155kg or so is based on working the power from the weeks 1-4, and added it to the max effort phase of the cycle which is weeks 5-8.

week5- 155kg 3 sets of 5
week6- 160kg 3 sets of 5
week7- 165kg 2 sets of 5
week 8- find a 5 rep max

or maybe base it more on feel as the added power might bmean you could do more??

kendrick , what you think of my analysis?

I use a Westside type setup, but with extra heavy work throughout the week (not a max, but more 3's and 5's then a traditional Westside program advocates).

I don't know how much I've got out of the speed work, but the bands used on speed day have really helped my stability and suited strength

Strength - Power - Hate

Success breeds success

^^nobody asked you

 

lmao, bastard!

I seem to train differently from almost everyone else on MT hahaha

Strength - Power - Hate

Success breeds success

I seem to train differently from almost everyone else on MT hahaha

Dam colonials!!! I have done a far bit of westside stuff. Although my training dosn't look like it now it was a good experince to have done so.

kendrick , what you think of my analysis?

No more analysis. Time to kick ass and take names!

"Play Stonehenge!"

kendrick , what you think of my analysis?

No more analysis. Time to kick ass and take names!





Im not with ya? take names?? Im going to do 1 month speed work., 1 month heavy, then alternate, should be good, if it works il be happy, if not Ill go back to training heavy all the time

ORIGINAL: shefjam

Im not with ya? take names?? Im

sigh

Shefjam it's just a phase to denote 'going for it'!

"Play Stonehenge!"

ORIGINAL: iaink

Shefjam it's just a phase to denote 'going for it'!

ahh never heard of the phrase, i will go for it!