Speed and Power

I am looking for some feedback on mixing speed and power in one workout.  I need to increase the power in my legs and pressing power, but love the concept of speed while lifting.  I understand the Westside principles and think they are great for pure power but cannot find a way to work them into a scheme focused on the O'lifts and their components. 

By the way I love the overhead squat and Dan John is god.  Sorry, I was sidetracked there.  Do I need to say screw it and focus on power for a time? 

And now for something completely different.

Now what would be a good rep/set plan to follow with that workout...seems to be a bit much..

I understand the off season, but am still struggling on how to mix the above mentioned with trhowing during the on-season

I used Louie's stuff training for power meets 10 years ago, was very helpful.  I know this is slightly off your point, but I take a 56 and throw it for height, I throw it 10 times in 10 min.  Toss it as high as you can, full effort, and then wait 60 seconds and do this again.  Do this last on your training day.  Enfuego.  The people who have tried this seem to like it, you know like in a strange painful abnormal way.

 Not sure how everyone else is doing it but this is what I do inseason.

 

2 or 3 days lifting  (3 unless there is a games that week)

 

day 1

pull

1 leg movement

hamstring

core

 

 

day 2

bench

triceps

back and traps

core

 

day 3

pull

box squat

hamstrings

core

 

then I throw 3 days a week as well... the great thing about "westside/force training" is that once you learn the system it becomes very personalized...as long as you follow the basic principles you can go anywhere with this system and make progress.

Oh sorry,,, I go Sunday Monday  wed. thursday

Hey Mark,  here's my routing the week before a Games:

Monday: don't even think about training, try to imagine how you made it through the last Games

Tuesday: think about what you screwed up last Games and figure out how to fix it, all while watching Seinfeld re-runs

Wednesday: think about training, but then realize after a few drills in the basement that you'd be better off watching Seinfeld re-runs

Thursday: too close to Games day to even think about training, briefly wonder if you add 10' to your stone, 10' to your 28, 7' to your 56, and 2' to your WFH if you can come close to getting into the Nationals.

Friday: Do as close to absolutely nothing as you possibly can, try not to forget to pack your throwing shorts and kilt, watch Seinfeld re-runs

Saturday: Wonder after 15 years why your still nervous the morning of the Games, think about the Seinfeld re-run you saw last night

 

jluidl....My pr in the squat is 650 done this year and I never went heavier then 365 in training...so  yes squatting 330 lbs. fast will help you to squat 600.

 

I also had coached 2 kids this year (1 16 the other 20) who both squatted 600 and never went over 315 in training.

Valenti,

No, you performed a speed day and a max effort day.  Both of which as a whole contributed to your 650 squat.  And I will maintain that the max effort day had more to do with it.

Evidence, studies, facts, 50 years of Soviet Sports Science tells us that tension and time under tension is the key to building or more accurately learning strength.  Because that's what it is.

Louie Simmons methods are developed for powerlifting in a specific federation with their specific gear, rules and judging standards which have been influenced by the Westside gang.

It is not the Soviet method as Louie claims but, a hodge podge of facts specifically plucked from other people's research to support Louie's assumptions.

You've trained two people who have 600 lbs. squats.  Quick get that on the newswire.  Definitive proof has been produced.

Let's see I have a 727  squat, 435 bench and 705 deadlift.  Squat was hi-bar Olympic style, butt to heel.  Wore nothing but a wrestling singlet and belt.  No wraps, squats suits, bench shirts, etc.  So what is that in the APF?  826, 500, 750?  Not bad for false stength.  This is why I got out of powerlifting.

How did I train?  Powerlifting, A Scientific Approach by Fred Hatfield, which according to Verhkoshansky is "The Bible" for powerlifters in Russiand and the Ukraine.  And look who's dominating now.

So if these new methodologies are so great - actually they aren't new, its a system the Soviets did away with in the early 70's - where are all the records under IPF/USAPL rules?  Where are the 1200 lbs. squats, 700 lbs. bench presses, 900+ lbs. deadlifts from these guys, using IPF approved gear.

I just don't buy the marketing.

WOW!!!  If you could see me standing up and cheering!!! What jluidl is right on the money!! However,  everybody trains the way that they feel is best.. I use my own experiece with my training over the past 30 years and having gone from olympic lifting to powerlifting and back to real "weightlifting" so I can understand and believe in the point that jluidl made.. and before someone says something, I left powerlifting for of the same reasons many left powerlfiting... the gear and the federations.  Don't get me wrong I have real numbers in powerfifting... 881,551,722 @265#  and even better in olympic lifting but I have always been a better athlete when doing olympic lifting movements and squats & a pressing movement and starting it all off with plyos..and my experiment with my own self go back to 1980 as a 18 year old  in Special Forces in the Army (different kind of athlete) to playing professional rugby...to professional strength and conditioning coach... 

Bottom line is.. you gotta use what is best for you.. but the research shows us what works and what doesn't.. and by the way I have used Louie's programs in the past and train in a serious meathead gym and see them in use but don't see the results that are claimed!!!

  Science says it doesnt work, so it must not work right?  yeah thats the same argument I have with just about every strength coach I deal with on a daily basis.  Ill keep doing my program and you guys keep doing yours...When you start throwing farther Ill start listening .

 

Untill then Ill stay on the Darkside.

 

 

who the heck are you Big Ed...when did I say anything about you...

This is what I get for posting on this stupid board.

actually I didnt even see your post till just now.  It was directed at the other dude.

 

Im going to sleep.

There there, you guys are BOTH crybaby creampuffs.

Hey, let's go piss off a Special Forces rugby guy AND Missy's husband... real smart Dave.

Why has nobody mentioned the Boflex it the ultimate in strength training! My TV says so!!! And the TV never lies!

-G-