Speed workouts

mattnxtc · #1 07-13-2007, 10:28 PM

Anybody have any history of working out this style? I am thinking of going with this for my second chest type workout. I know that some of you have worked with the westside training program and this is where I saw this...

Anybody have anything to add or good workout formats?

Korch · #2 07-14-2007, 01:31 AM

wtf is a speed workout?

Thremp · #3 07-14-2007, 02:06 AM

Just use a Westside template and copy the DE days. You'll end up using bands and chains IIRC on these days with ~40-60% of you 1RM for like 8x3.

I might try something like this in the future. But no time soon.

mattnxtc · #4 07-14-2007, 12:34 PM

Thremp...Ill have to search that site more...I don't see myself using bands/chains as the gym I have is pretty weak in the extras department.

Burdzthewurd · #5 07-14-2007, 03:54 PM

Are we talking workouts to increase speed literally or circuit training where you do 2-3 runs, using 5-10 different machines/exercises at 6-8 reps of the heaviest weight you can do? If you're looking for the latter, I have some sweet workouts I'm doing now and have done in the past.

Thremp · #6 07-14-2007, 03:59 PM

[ QUOTE ]
Thremp...Ill have to search that site more...I don't see myself using bands/chains as the gym I have is pretty weak in the extras department.

[/ QUOTE ]

You'd almost have to get these yourself. I'd suggest bands.

thirddan · #7 07-14-2007, 04:04 PM

westside for skinny bastards...
http://www.t-nation.com/readTopic.do?id=459321

mattnxtc · #8 07-14-2007, 04:05 PM

[ QUOTE ]
Are we talking workouts to increase speed literally or circuit training where you do 2-3 runs, using 5-10 different machines/exercises at 6-8 reps of the heaviest weight you can do? If you're looking for the latter, I have some sweet workouts I'm doing now and have done in the past.

[/ QUOTE ]

Neither..

Idea and thremp if you can add plese do is to work on your fast twitch muscles

Most common workout I see is to have 50-60% of your 1rm on the bar and you do 8x3 with very little rest. Goal is to move the weight very fast up and down while keeping it in control.

Thremp...Got an suggestions on bands then? Be real cool if you could get them at a place like academy since I got a gift certificate there from a company golf tourney that will basically go to waste otherwise.

Blarg · #9 07-14-2007, 04:42 PM

[ QUOTE ]
Thremp...Ill have to search that site more...I don't see myself using bands/chains as the gym I have is pretty weak in the extras department.

[/ QUOTE ]

You can get bands pretty cheap these days, especially if you get them in combo packs. Both jumpstretch.com and ironwoodyfitness sell them and get great user reviews on their product. I've used jumpstretch products quite a bit and really enjoy them a lot. Good alone or in combo with weights.

Thremp · #10 07-14-2007, 05:02 PM

Matt,

Blarg is totally correct. You'll use the for accommodating resistance to help get over the natural muscular effect of wanting to slow down at the end of movements.

And you're exactly right about protocols you outlined. Bands and chains etc really depend a ton on how you set them up as to what type of difference you'll get. I'm not an expert on these by any means. Someone else will have to help you set them up correctly to get the right poundages in the proper spots.