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There are several parts to explosive strength development; first, let’s look at speed squats and sumo deadlifts.
The squats are done in our three week pendulum wave. Week one, we work with 50% bar weight of our 1RM, 55% in week two, and 60% in week three. Then, we drop back to 50% and start the wave over.However, you must also use bands on the bar, with the weights. The band tension should be 25% at the top (because of band sinkage, add 10% to that in the bottom of the lift). The bands will force you down faster than just weight alone, causing an increase in the kinetic energy. This is the key to reversal strength.
The average set/ rep breakdown per workout is 8 sets of two. Immediately following, we then do 6 set of 2 for sumo- style deadlift. For the deadlift, we are also working with 50% bar weight of 1RM, adding bands with 30% tension at lockout (adding 10% in bottom). You will learn that not only will this build a strong finish, but also a strong start, as one must overcome the additional tension at lockout.
For the squat wave, the bar weights range from 50-60% of a 1RM, and the top band tension is 25%. This addition turns 50% to 75%, 55% to 80%, and 60% to 85% at lockout. The data from 780 top European weightlifters performed by A.D. Ermakov and N.S. Atanasov show that 50% of the training for speed strength is trained at 75% to 85%.