Speed Training For Size

By Matthew Perryman, CSCS

I've actually been working on this as a subset of another bigger project, but due to some recent
motivation, I've decided to edit it into an article format.

The reason is a simple, if petty one: the use of speed-oriented training both as a modality in itself
and as a means of auto-regulation has been prevalent for decades.

However it seems that some have taken it upon themselves to rediscover this approach to
training, as if it is the ultimate new revolution in exercise.

The Dynamic Effort Method of Training

The dynamic effort method is one of the three primary methods of increasing the tension created
in a muscle.

This approach, also called the accelerative method, intuitively focuses on acceleration and speed
of movement as the means of creating tension-stimulus in the muscle.

Because of this, dynamic effort work is a dominantly neurological mode of work. The generation of
high acceleration requires a high force.

Dynamic effort training actually encompasses a continuum of methods on the force-velocity curve,
seen below.

The force-velocity curve

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Loosely speaking, force and velocity are inversely related. The more force you develop, the slower
the velocity, and vice-versa.

As seen in the image, this creates several zones at various relative locations on the curve.

At the top left, with maximal force output and very low velocity you have maximal strength and
associated types of training. At the bottom right, you have pure speed, with a high velocity but
low force output.

Around the midpoint of the curve is the highest power output, which is the point where force and
velocity are in approximate equilibrium. In these terms, power output is where force and velocity
optimize or balance out.

This combination of force and velocity can also be expressed as strength-speed (slightly heavier,
focusing on force output) and speed-strength (slightly faster, focusing on velocity).

Related to this is Rate of Force Development (RFD). RFD is similar to power, but the two are not
the same thing. RFD is how quickly force is generated (or absorbed). High RFD is correlated with
the concept of explosive strength, which is itself the peak value of the RFD curve.

RFD is a highly specific characteristic to both the weight/intensity used and the exercise or
movement in question. In practice, depending on the movement in question, RFD can be trained
by nearly any of the training modes discussed above.

To train RFD for a maximal strength exercise, you would use very heavy weights. To train RFD for
speed-strength, you would use relatively light loads with emphasis on maximal acceleration.

Dynamic Training Methods

There's a lot of training approaches that can be created with the accelerative method.

The key point, as always, is to bear in mind the goal of this type of training: to accelerate the bar.

Over the years, this has been used in a lot of ways. Practically speaking, I'll lump anything that
uses either high bar speed or intent of high bar speed, combined with the management of fatigue
based on this ability to create speed, as a form of dynamic effort training.

The approach has been widely popularized in recent years by Louie Simmons of Westside Barbell,
where bench pressing and box squatting with relatively moderate loads for many brief sets has
become a staple of training for high-level powerlifters.

Louie's rationale is the creation of extreme forces on the barbell by the use of something besides
maximal weights. Based on the results he and others have obtained, it's obvious that it has some
merit. Even in this case, there are several approaches that are incorporated over a variety of
training cycles, based on the alteration of resistance and volume.

Broadly speaking, dynamic/accelerative methods can be classified into three categories based on
the external resistance used. It can be sub-divided further into specific zones, but I'm not trying
to get that in-depth.

I just call it heavy, medium, and light, based on the added external resistance.

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With Heavy Resistance

When accelerative training is used with high external resistance, the actual speed of movement is
low. However, research has shown that even the intent of moving the bar (or other implement)
quickly still has the same neurological and subsequent intramuscular effects as if the bar had
actually been moved quickly.

This type of training falls into the lower end of maximal strength training and strength-speed
training. I've personally referred to it as "fast-maximal" training, as the goal is still to use weights
that might be in the 85-95% range, but to place emphasis on moving the weights as fast as
possible, while minimizing the effects of fatigue. This means that most sets are done with singles,
maybe doubles or triples, and sets are cut well before fatigue would prevent completion of reps.

In contrast to true maximal effort training, there's no grinding or fighting with the weights here.
Even though the relative motion might not be called "fast", it should still be smooth. This is an
excellent way of specifically training RFD for heavy and maximal weights.

With Moderate Resistance

Moderate resistance would fall under the umbrella of true power training. This would be where
force output and velocity would more or less be in equilibrium. For most big exercises, this tends
to be in the range of 50% to 65% of the 1RM, give or take. This is where the Westside Barbell
dynamic effort training is focused.

With Light Resistance

Dynamic training with light resistance can be something of a misnomer. Although the external
resistance, and thus force, is light, the resulting high velocity can still create very high tensions in
the muscle and associated connective tissues.

This type of work tends to be more related to reactive effort or explosiveness training, which
includes such approaches as shock (plyometric) training and ballistics.

Speed training is closely correlated with skill and technique in the performance of a movement,
and as such is highly dependent on quality. Because of this, the athlete should be fresh coming in,
and cut the training when any technique breakdown or fatigue occurs.

Intensity Zones and Volume

Research performed by A.S. Prilepin created the notorious Prilepin's table which is likely the most
widely-known attempt to correlate intensity with appropriate volumes of work.

Prilepin's Table
Percentage of 1RM Reps per Set Optimal Reps Range of Reps
70% and below 3 to 6 24 18 to 30
70% to 80% 3 to 6 18 12 to 24
80% to 90% 2 to 4 15 10 to 20
90% and above 1 to 2 7 4 to 10

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Prilepin's work was based on research done with Olympic weightlifters, which should be taken into
account. Nevertheless, it can be a solid starting point when working to establish baselines of
volume for such training, with respect to intensity zones.

Dynamic Effort Training and Muscle Size

As mentioned previously, dynamic training is a dominantly neurological means of training. How,

then, could it be of any use to those interested in physique goals?

You may or may not be aware that muscular hypertrophy, simply put, is function of the
accumulation of tension-time overload. This means that a high tension, a high duration of
exposure to sufficient tension, or a combination of the two, are all capable of stimulating muscular
growth.

Dynamic training involves high tensions in the muscle, even though the external loading might be
light. Dynamic training can also allow for large volumes of work to be performed due to the lower
external resistance.

Both of these factors can lead to a significant stimulus for growth if applied properly. But lo and
behold, there's actually quite a bit of methods out there that fill the bill.

Shocking, I know, but it happens.

This list is by no means comprehensive, but here's an overview of some of the things you might
find.

Speed Sets

As mentioned previously, this method is used by Westside Barbell and others to train the bench
press and the box squat.

The typical usage is to perform 8 to 12 sets at 50% to 60% of the 1RM, with a focus on maximal
acceleration. For the bench press, triples are used, while doubles are used on the box squat. Sets
are performed with brief rest intervals, on the order of 30 to 60 seconds.

At certain phases of training, elastic bands and/or chains are attached to the bar as a form of
accommodating resistance. Bands and chains change the force curve of the exercise, creating an
apparent accelerative effect by matching the force required to move the bar with the optimal joint
leverages. You have to exert more force over the range of motion to keep the bar moving.

While this type of training is used with the primary goal of improving strength in key exercises,
due to the high forces involved (especially with the addition of bands) and the relatively high
tonnage of work performed, this method can be an excellent one for stimulation of muscle growth.

Cluster Sets

A cluster set is a longer set divided up into multiple "mini-sets" with brief rest periods in between
them. The mini-sets can be varied in reps, but the most commonly seen variant involves
performance of singles with rest intervals that might range from 5 seconds to 20 seconds.

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This approach has been popularized lately by Dan Moore and his Max-Stim training method. Those
using Max-Stim use the speed and quality of reps as a means of regulating the length of the
overall cluster set.

Ladders

Ladders are a deceptively simple way of controlling volume and fatigue across sets by
manipulating the number of reps.

Ladders are performed as "ascending reps". Meaning, you perform one set, then the next set will
involve more reps, the third set more reps still, and so on until a further increase becomes
impossible. At this point, you can stop, or you can repeat the cycle.

If you were training pullups, you could do one rep, rest, two reps, rest, three reps, rest, and so
on. If you get to the five-rep set and cannot do more, then start the sequence over.

Ladders are highly flexible in the improvement of weight used and the progression of volume.

Wave-like Loading

Whereas ladder training manipulates the number of reps with a steady weight, wave-like loading
varies the resistance used across sets.

There's several ways to approach this floating around. There are two that I like, the contrast
method and the simple wave method.

The contrast (or heavy-light) method uses a heavy weight, a single, double, or triple, then is
followed up with a weight of lower intensity.

The simple wave involves keeping a steady rep range, then fluctuating the load up and down
between sets.

By now, the common themes of all these approaches are obvious:

i) speed and acceleration is the cause of the training effect,

ii) the use of speed and quality of reps as a marker of fatigue, and
iii) accumulation of very high work loads with moderate to high intensities

Those were the "strength-speed" type of methods, which are heavily reliant on external
resistance.

Now I'll touch on the "speed-strength" type, also referred to as "explosiveness" training, which
focus heavily on reactive strength methods.

Plyometrics and Shock Methods

Shock methods, also known as plyometric training, involve the use of the elastic-like components
of the muscle and associated connective tissues to absorb and immediately rebound a force that is
rapidly developed.

These methods can vary in intensity. Most methods involve the use of the lower body, in the form
of double- and single-leg jumps, bounding, and drops. These can be adapted to the upper body as

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well, although without special equipment there generally is not as diverse a selection.

The fast absorption and rebound of force can be emulated with other forms of training besides
body weight, and also combined with other types of training, which will be expanded on.

All of these shock methods, especially the most intensive, are consider "advanced" methods in
that they generally are not required for those not at a high level of performance, and they can
additionally add an additional risk of injury.

Lower intensity methods can be used, although these will typically have little to no impact on the
physique.

Stimulation Method

This one came from Dr. Yuri Verkhoshansky, the man credited with the development of plyometric
training.

This method is a complex of two exercises, a tonic exercise used to create a potentiating after-
effect, followed with a developing exercise that is designed to take advantage of the tonic
exercise.

This could end up being something like 2 sets of 6 reps performed in a depth jump, then 3-4
minutes of rest, followed up with 3 sets of 3 in the back squat. The combinations are effectively
unlimited, depending on available equipment and creativity.

Ballistic Training

Ballistic training is the use of a barbell (or related implement) to simulate the action of a
plyometric action.

This usually involves an accentuated eccentric phase, either manually or with accommodating
resistance such as bands or weight releasers attached to the barbell, followed by a very fast
rebound and acceleration of the bar.

Ballistic training can also benefit from the contrast method mentioned above, using a heavier
weight on the eccentric phase with a lighter, and thus faster, resistance on the concentric. This
requires the use of weight releasers, which can be a pain to use.

The speed sets listed before can be performed in this fashion as well, although it can be good to
use that approach over periods of 2-3 weeks at a time, as it can be hard on the joints.

Explosive Isometrics

Explosive isometrics are an interesting blend of dynamic and isometric training. I almost didn't
include them, but for completeness I might as well.

Isometrics, like any form of dynamic exercise, have an RFD curve which is determined by how
quickly force is developed. An explosive isometric then would involve very high RFD, even though
the weight doesn't move (or only moves very little).

This approach has some unique applications, such building the ability to generate power over
specific portions of the ROM.

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Explosive isometrics are one of those quirky methods that you don't normally see people using,
but can be useful even so.

The approach of contrast training can work here as well. Although it's a distinct method, the
static-dynamic method can be listed here as well. This combines the use of an isometric action
with a dynamic/explosive action.

Isometric actions have been shown to be quite effective in the development of strength and
power, and even more so when used in conjunction with reactive/explosive methods of training.

Conclusion

I realize I didn't spend half the article telling you how amazing I am, or leading you on with false
promises of awesomeness that I created, but my philosophy is that information is far more
worthwhile to read than someone's ego. Use of rep speed has been, and still is, a very powerful
method to use in your training.

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