speed benching.

[pullinbig]

couple of new clips posted in the video section.

 

[inked1]

thanks pb
whats the go with speed benching?

 

[pullinbig]

builds power.

a simple explanation is work equals force times distance. so if more force is applied more work is done with the same disatnce. moving the bar faster requires more work to move the same weight the same distance. in other words moving a lighter weight at a faster speed generates the same work as moving heavier weights at a slower speed.

its a change of pace from the heavy pounding. if you guys implement this stuff make sure you go well below your work out weights. the guy in the video is a 500 raw bencher and as you can see he is working out with 225.

this stuff is pretty much west side stuff.

i'll post some speed squats soon. then i'll post both with bands.

 

[blackbeard]

thanks for the clips PB..
speed work should be done using 50-60% of your 1RM..if your losing speed doing these the weight is to heavy

 

[Toranaga]

builds power.

a simple explanation is work equals force times distance. so if more force is applied more work is done with the same disatnce. moving the bar faster requires more work to move the same weight the same distance. in other words moving a lighter weight at a faster speed generates the same work as moving heavier weights at a slower speed.

its a change of pace from the heavy pounding. if you guys implement this stuff make sure you go well below your work out weights. the guy in the video is a 500 raw bencher and as you can see he is working out with 225.

this stuff is pretty much west side stuff.

i'll post some speed squats soon. then i'll post both with bands.

Good explanation PB. I haven't thought about this stuff in a long long time, but lemme just add in (for you physics students, this is ofcourse uni-directional or scalar format):

F=m.a, where m=mass (unit: kg since F is in Newtons)
and a=acceleration (metres/s^2)

As PB pointed out, W=F.d = (m.a).d , where d=distance moved in metres (uni-directional; its actually a displacement vector strictly speaking)

so this one equation tells you that if we keep d constant (since our arm length is constant), and m is constant (the weight), then by imparting greater speed (acheived by greater acceleration) means that we are doing more work.

To demonstrate:
Example: m=10kg, d=1m, a=1m/s^2
F=10.1.1 = 10N of work
so, we are doing in 1-rep, 10 N of work

Example: let's just increase the acceleration (and thus the speed)
m=10kg, d=1m, a=2 m/s^2
F=10.1.2 = 20N of work
so, just by doubling our speed, we are doing now 20N of work in moving the same weight the same distance !

 

[Toranaga]

And thanks for the vids bro. Looking forward to the speed squats.

Rgds,
T

 

[RRAdam]

gotta love westside...

i love speed box squats.

 

[Princess]

couple of new clips posted in the video section.

where's the video section?

 

[blackbeard]

where's the video section?

training video sticky at the top of the forum

 

[Mudge]

If you watch Glen Chabot he launches 675 (raw), dont know how he does it because I can't.