Over the years, the Conjugate Method has built some of the strongest geared and raw benches in powerlifting. At Westside, we have had members press 700, 800, 900, and 1000 lbs in gear and many 500—and 600lb+ raw bench presses. These results were achieved through the intelligent use of the maximal, dynamic, and repeated effort methods. 

The maximal and repeated effort methods are rather simple to understand. With maximal effort training, we aim to reach a specific intensity threshold of 90% at minimum and 100%+ if possible to recruit the largest motor units and increase absolute strength. The repeated effort method is volume-focused training, where the primary goal is to improve the strength, composition, and work capacity of muscle groups or individual muscles. 

Unfortunately, many athletes make mistakes when programming and/or executing dynamic effort training. This is due to a misunderstanding of what we are trying to achieve with this style of training. When executing dynamic effort training, our goal is to lift submaximal weights at maximal velocity. 

We will train at specific percentages and perform the prescribed sets and reps while meeting particular velocity parameters. The goal is often to achieve a mean velocity of .8 m/s. However, velocity parameters can be increased or decreased to alter the special strength being trained. 

When executing dynamic effort training, we utilize a wave-based programming approach. This means that we will start at higher volume and lower intensity, with the volume decreasing and the intensity increasing as the athletes work through weeks two and three. The wave loading scheme effectively ensures athletes are training at worthwhile intensities and velocities while also helping to manage the overall training load. 

Below, we will discuss how to successfully program and execute dynamic effort upper training, commonly known as speed bench. 

Understanding the Importance of Speed Bench Training

At Westside, we use dynamic effort upper training to effectively improve our athletes' reactive strength and upper body explosive power. Additionally, this style of training helps train and prepare upper body muscle and connective tissue for fast eccentric and concentric contractions, which is valuable not only for strength athletes but also for conventional sports athletes.

The ultimate goal of speed bench training is to increase the rate of force development when executing a bench press. The rate of force development refers to the amount of time it takes for an athlete to reach maximal force output. 

It is important to note that rate of force development training occurs during maximal effort training. While maximal effort training focuses on absolute strength development, rate of force development will also improve. However, considering the level of fatigue accrued due to max effort training, we cannot train at max effort intensities each training session.

This is where dynamic effort training enters the equation. Instead of training that focuses on absolute strength development with improved RFD as a secondary benefit, we use dynamic effort training, which focuses on improving an athlete's rate of force development with increased training volume and work capacity as a secondary benefit. 

The most important factor of speed bench training is the proper adherence to loading protocols and velocity parameters. When athletes are new to the Conjugate Method, they often believe that their dynamic effort training weights are too light. This results in athletes training above recommended intensity levels, increasing fatigue or causing injury. 

When executing dynamic effort training, athletes must adhere to the training volume and percentages assigned to each week. While training at max effort all the time would be most effective, no athlete on earth can sustain training at such intensities for any meaningful amount of time. We employ the dynamic effort method and adhere to the recommended volume and intensity parameters to address specific special strengths and allow training to be as productive as possible at slightly lower intensity levels. 

Components of an Effective Speed Bench Workout

A proper speed bench workout comes down to execution and programming. Execution is most important, considering the intent at which each rep is performed is what separates dynamic effort training from repeated effort training. Additionally, athletes must develop proper form to ensure injury does not occur when training at higher velocities. 

Fortunately, proper speed bench technique is not difficult to achieve. We will use the same technique as our max effort bench press, with the difference being how we move the barbell. When executing a speed bench rep, we want to focus on a fast eccentric, followed by a quick reversal of the direction of the barbell. 

We want to achieve a fast eccentric, a quick transition from eccentric to concentric, and an explosive concentric each rep. This is how we improve reactive strength and increase the rate of force development. If we were merely performing the presses at a slower tempo, the work would become repeated effort and fail to attain the specific training adaptations we are seeking. 

The most important aspect of speed bench execution is remaining in control of the reps. While we want athletes to move the barbell at the highest velocity the training weight will allow, the speed at which the barbell is pressed must match the athlete's skill level. Simply put, athletes must press the barbell as fast as possible while adhering to all movement parameters as strictly as possible.

We want explosive reps, and we are checking for technical breakdowns. If technical breakdowns do occur, the athlete would be advised to slow the reps down slightly and increase the emphasis on proper technical execution. We never sacrifice technique to achieve velocity goals. 

As athletes work through a few training waves, their ability to reach recommended velocity parameters while remaining in strict control of each rep will improve. 

It is important to note that we typically do not recommend dynamic effort training to beginners. When athletes reach a point where dynamic effort training makes sense, they often have a base of strength and movement skills built to allow for the proper execution of speed reps. 

Once athletes understand the importance of intent and strict technique, they are prepared to optimally execute a dynamic effort training day. This is where programming becomes important; proper training intent and movement proficiency alone cannot save an athlete from a poorly written training plan. 

When programming a speed bench training wave, we will program the training slightly differently than we would our dynamic effort lower training. With dynamic effort lower, we gradually reduce the prescribed training volume while increasing the training intensity throughout the training wave. With dynamic effort upper, the training volume will remain the same on a weekly basis, while the training intensity will increase by 5% each week.

Here is an example to display the difference between DE lower and DE upper main exercise programming:

DE Lower

Week 1:

Squat – 12 x 2 @75%

Deadlift – 6 x 2 @75%

Week 2:

Squat – 10 x 2 @80%

Deadlift – 5 x 2 @80%

Week 3:

Squat – 8 x 2 @85%

Deadlift – 4 x 2 @85%

DE Upper

Week 1:

Bench Press – 9 x 3 @75%

Week 2:

Bench Press – 9 x 3 @80%

Week 3:

Bench Press – 9 x 3 @85%

As you can see, the DE lower volume decreases throughout the three-week wave, while the DE upper volume remains the same. We do this because the lower body's main exercise volume consists of two exercises focused on the lower body, while the upper body's main exercise consists of only one exercise, so the volume is fixed. 

With the lower training, athletes execute 36 total lower body reps in week one, 30 total reps in week two, and 24 total reps in week three. Our speed bench training calls on athletes to perform 27 reps each week. This means that athletes will perform 90 total lower body reps over a three-week wave, compared to 81 total upper body reps. 

Even though the dynamic effort upper sets and reps remain fixed, the overall upper body main exercise training volume for each wave is still slightly lower than our dynamic effort lower training. 

Once the main exercise is accomplished, athletes move on to accessory exercises. These exercises build the muscle groups and individual muscles involved in the bench press and offer opportunities to add exercises to specifically address identified weak muscle groups. 

Our accessory training includes 3-6 additional exercises, with one exercise designated as the primary accessory exercise and the remaining exercises considered secondary exercises. Primary accessory exercises focus on multi-joint movements at higher intensities, while secondary accessories focus on hypertrophy and work capacity. 

A Comprehensive Speed Bench Workout Plan

Now that we have discussed the importance of training intent and execution and basic programming parameters, we will discuss how to program a speed bench workout. The workout featured below represents the first week of a training wave, with the accessory exercise selection geared towards an athlete dealing with weak triceps.  

Main Exercise

Speed Bench (Comp Grip) – 9 x 3 @75% (50% bar weight + 25% AR)

Primary Accessory Exercise

Close Grip Bench to Two-Board – 4 x 5-8

Secondary Accessory Exercises

Barbell Row – 4 x 8-10

Rolling DB Triceps Extension – 4 x 10-12

Lat Pulldown – 3 x 10-12

Hammer Curl – 4 x 10-12

Rear Delt Fly – 3 x 12-15

As you can see, we start the training day with our main exercise, the speed bench press. Considering this is the first week of the wave, we will follow a 9 x 3 set and rep scheme performed at 75% of our one-rep max. The 75% training weight recommendation is then broken down into bar weight and accommodating resistance, with 50% of the training weight being plate weight and the remaining 25% being accommodating resistance. 

It is important to note that while the bar weight increases each week, the accommodating resistance applied to the barbell will remain at a constant 25%. While we may alternate the accommodating resistance used wave to wave (bands or chains), the accommodating resistance applied to the barbell will not change week to week or wave to wave. 

The accessory exercise selections address all upper body muscle groups involved in the bench press, specifically focusing on improving triceps strength. Our primary accessory exercise is specifically triceps-focused and is programmed using set and rep parameters that allow the training weight to be heavier than the rest of the accessory work. The primary benefit of using primary accessory exercises is training at higher intensity levels to achieve meaningful gains in strength in a particularly weak muscle group. 

After the primary accessory exercise, we move on to the secondary work. This training still includes some triceps work, but the main concern is adequately addressing the other involved muscle groups. The rep counts are also higher, with the main focus of this work being accrued training volume and hypertrophy. While the rep counts may not allow training weights to be as heavy as they were during the primary accessory exercises, we can still train at weights that will contribute to some degree to improve strength. 

The aim of our accessory exercise training is to increase muscle mass and physical composition while also helping improve the overall strength of the muscles and connective tissue involved in the bench press. 

Common Mistakes and Tips

As mentioned above, the dynamic effort method is where most individuals run into trouble when programming and executing Conjugate Method training. The mismanagement of dynamic effort training is likely the leading cause of failure for most when using a Conjugate-style training approach. This mismanagement commonly concerns improper training weights used during the main exercise. 

Athletes new to the Conjugate Method often misunderstand the training's intent and do not understand how to target specific special strengths. In the case of dynamic effort, we must adhere to the recommended training percentages and velocity goals for the training to target the special strengths we seek to improve (speed-strength or strength-speed). 

When athletes transition to the Conjugate Method, they often believe the dynamic effort training weights are too light and begin training at higher intensity levels. This mistake leads to increased accrued fatigue and will eventually derail training if not properly remedied via programming adjustments and a return to proper load management. 

Max effort places a specific recovery burden on an athlete each week. Adherence to the recommended dynamic effort training percentages allows athletes to improve the specific special strengths being targeted. This will also help ensure training intensity remains appropriately regulated, and recovery rates remain optimal. 

The next mistake athletes make is improperly using accommodating resistance. The most common examples are bands that become loose during the concentric phase of the lift or chain weight being lessened due to improper suspension. 

With bands, we want the setup to allow for some slight unloading during the eccentric phase. Band tension should increase as athletes transition through the eccentric phase of the lift and lock the weight out. The unloading shouldn't be drastic, and the bands should never reach a point where they begin to look like wet noodles. 

When using chains, the main concern is ensuring we do not leave too many links on the ground. If the chain is improperly suspended, some of the training weight that should be applied to the barbell will ultimately remain on the floor. Additionally, the more chain mass on the floor, the more stable the lift becomes. Chains are a great way to challenge balance and stability, but too much chain on the ground takes away this benefit from the athlete. 

The final common mistake athletes make when executing the speed bench is sacrificing form for bar speed. While we want each athlete to press the bar at the highest velocity that the training intensity will allow, we do not want athletes to experience significant technical breakdowns to achieve this velocity. 

While athletes need to meet specific velocity parameters with specific training intensities, training must be adjusted if the current percentages lead to improper form or significant increases in velocity. In this case, the fix is simple: lower the training percentages by 5% until optimal technical proficiency and barbell velocity can be achieved. 

This is typically not an issue for athletes experienced with speed bench execution. However, these adjustments are often necessary for those new to dynamic effort bench pressing, regardless of experience level. 

Frequently Asked Questions

Q: What kind of weight should I use for speed bench workouts?

A: We typically recommend training at 75% of 1rm during week one, 80% during week two, and 85% during week three. However, depending on the athlete, these percentages may need to be lowered by 5-10% to achieve optimal barbell velocity. 

Q: What common mistakes should I avoid when doing speed bench workouts?

A: The two most common mistakes are training too heavy and mismanaged band or chain setups. For speed bench training to be successful, athletes must adhere to training volume and intensity recommendations and learn to attach accommodating resistance setups to the barbell properly. 

Q: What training gear is worn when executing the speed bench press?

A: Whether an athlete is raw or geared, we use just a belt and wrist wraps at Westside when executing the speed bench press. If necessary, athletes can use elbow sleeves to mitigate pain when pressing at higher velocities. 

Q: How much rest should be taken between sets when performing the speed bench press?

A: We typically recommend 45-60 seconds between sets. However, rest times will depend on the athlete and should allow proper technique to be displayed each set. 

Q: Can specialty bars be added into the mix when programming speed bench waves?

A: Yes, different specialty bars can be utilized wave to wave. However, athletes should have a somewhat recently established max with the newly selected barbell to ensure proper training weights are used each week.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.