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SPEED WORK FOR THE DEADLIFT

Lift more weight off the floor ... faster. Here are two ways to program the speed and work of the technique.

Speed = Technique

A popular approach to improving the deadlift is to use "speed" work. The idea is to work on the speed of the bar, usually using 50-70% of 1-rep maximum, in an effort to improve the development of the force, which in turn will allow you to lift heavier loads. I only call it work technique.

The ultimate goal is the same. It allows the lifters to use a weight that emphasizes the pristine form and can "own" positions to express strength better.

There are two ways in which I like to program the speed / technique work:

Method One

I will have an athlete reach 1-3 sets of 1-3 repetitions (maximum effort work, 80-95% of 1 maximum repetition) and I will follow with 6-10 sets of 1-3 repetitions of speed. So it may look something like this:

Week 1

A. 1x2 al 80%

B. 5x3 al 60%

Week 2

A. 1x2 al 82.5 %

B. 6x3 al 60%

Week 3

A. 1x2 al 85%

B. 7x3 al 65%

Week 4

A. 1x2 al 90%

B. 8x3 al 65%

Method Two

I'll have him or her do some technical work after some heavy squats on a second day of lower body:

Week 1

A. Heavy squat variation

B. Dead weight technique: 10x1 to 70% (30-45 seconds of rest)

Week 2

A. Heavy squat variation

B. Dead weight technique: 12x1 to 70% (30-45 seconds of rest)

Week 3

A. Heavy squat variation

B. Dead weight technique: 15x1 to 70% (30-45 seconds of rest)

Week 4

A. Heavy squat variation (discharge)

B. Dead weight technique: 20x1 to 65% (30-45 seconds of rest)

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