There’s a subtle difference between emphasis being place on Speed-Strength as opposed to Strength-Speed. Ideally, the power generation produced by a given exercise/movement performed in each modality would be the same, though. A quick observation of the meatball power equation (really, this is all we need be concerned with) reveals that, assuming the exercise/movement distance remains constant (and we will – the distance of movement in one’s deadlift, for example is, for all practical purposes, always the same), all we have to manipulate is execution speed and external loading. For any given loading, an increase in execution speed results in an increased power output; that’s speed emphasis in a nutshell. Now, increase the loading without realizing a reduction in execution speed and, ah-ha, we’ve further increased power output. Fine tune this with some auto-regulation with an eye toward maximum power generation in your desired rep range. Once execution speed begins to falter, pull the plug on the exercise.
Here’s what went down at 6:15 this morning at the Rocky Mount, NC YMCA:
15 minute, sprint/plyo-intensive warm-up with plenty of dynamic stretching, then –
- cns prime: sprint starts, 20 meter/20 meter/40 meter/20 meter, approx. 5 sec pause between each start
- GHR (glute/ham raise): 45 x 5; 60 x 5, 4; 65 x 4, 3
- Barbell Muscle-up: 115 x 5; 135 x 5; 145 x 4, 4, 3
- cns prime: reverse grip to regular grip muscle-up combo (pull-up variety) x 2
- weighted reverse grip pull-ups: 45 x 5; 90 x 3, 3, 3, 2
5 total rounds. Speed on the concentric portion of every rep was fast as possible.
A couple of questions I hear in person, or field via email:
“Dude, you do a lot of pull-ups…”
I consider pull-ups analogous to sprints for the upper body – the most fundamental of fundamental movements.
“Dude, you do a ton more posterior chain work than you do quad/squat work…”
1. I do a lot of fixie riding, which is mostly quad-intensive work.
2. It is my contention that the body is designed more for “pulling” in this fashion than it is for squatting. I know well the arguments to the contrary, and I agree that every human being squats while taking a dump. However, I don’t know of many cultures that take a dump with 500+ balanced upon their backs. Seriously, though – I personally gauge lower-body performance in terms of sprinting vertical jump ability; in my experience, increasing one’s squat past a certain point (2 x bw is a general rule of thumb) doesn’t do much for an increase in speed or vert height.