PDA

View Full Version : speed day



manofsteel99
04-01-2009, 08:20 PM
what do you guys do on a typical upper body speed training day im really confused about the whole thing.

Travis Bell
04-01-2009, 08:33 PM
I rotate between 9 sets of triples and 5 sets of 5. All of it is done as fast as I can.

I also rotate my band tension, minis, monster minis and purple bands

Brian Hopper
04-01-2009, 08:42 PM
What I do is pretty much speed bench with the Monster Minis for about 6-8 sets for 3reps as fast as you will do 1 rep max, and I will increase the bar weight until I feel the bar slow down, then I can figure what weight I'm fast at and I will stick with that weight for the rest of the workout. As far as the rest of the speed day I would do some light tris, some back exercises, maybe a bicep workout and some abs.

I'm sure some of the bigger benchers will be able to help out alot more then me. Good luck!!!! I hope this helped a little.

Brian Hopper
04-01-2009, 08:44 PM
I rotate between 9 sets of triples and 5 sets of 5. All of it is done as fast as I can.

I also rotate my band tension, minis, monster minis and purple bands

How do you usually set your bands???

Travis Bell
04-01-2009, 09:21 PM
I always double them up

Brian Hopper
04-01-2009, 11:52 PM
A double purple band !!!! That's some serious tension, I guess that's why you bench 700+. I need to work up to that. I usually just use the Monster Minis, I want to try and add some more tension to it.

DrDudley-Robey
04-02-2009, 12:48 AM
5 sets of three reps in 3 seconds is a great exercise for speed!

Pete22
04-02-2009, 06:33 AM
I rotate between 9 sets of triples and 5 sets of 5. All of it is done as fast as I can.

I also rotate my band tension, minis, monster minis and purple bands

Do you ever cycle in chains?

Travis Bell
04-02-2009, 08:59 AM
A double purple band !!!! That's some serious tension, I guess that's why you bench 700+. I need to work up to that. I usually just use the Monster Minis, I want to try and add some more tension to it.

Just make sure you can move it fast. The reason I can occasionally throw in the purple bands is because I am good for around a 540 raw bench


Do you ever cycle in chains?

Yep. I just throw them in when I feel like it.

Travis Bell
04-02-2009, 09:01 AM
5 sets of three reps in 3 seconds is a great exercise for speed!

Probably not quite enough work sets in. That'd only be 15 total reps

Rob Luyando
04-02-2009, 02:39 PM
Who needs speed? Power is everything. I say that cause I am slow as can be. LOL!

vdizenzo
04-02-2009, 03:09 PM
It is so cool to see you posting again Rob. Thanks for your contribution here and to the sport. Regarding speed, I have not used it during equipped training cycles since I was a newb. I used it to get over the hurdle with the 600 raw a couple of years ago. I rely on speed to break through to lockout. I am going to commit to it for 6 months. We'll see what it brings.