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Theory i have

I've been utilizing a dynamic bench day for the past year and a bit, and imo I've had good success with it. But that's just me, something that works for me might not work for the next person. There's no scientific formula for what is going to give you the ultimate strength gains week in week out, imo you have to find what works for you which takes time.
 
misslifty said:
Howdy again.

I think you all have misunderstood what I was trying to get at.

I have just started a Powerlifting programme and I am not wanting to waste days doing things that will not make me stronger. In particular the XPLOSIVE or DYNAMIC day.

I just used OLY lifters as an example of a FAST TWITCH sport, in that I read the XPLOSIVE training is needed as part of a POWER LIFTING programme as it activates more fast twitch fibers which increase power, therefore strength.

I was wanting confirmation of my interpretation of that as being correct.

and that's why I made sense to me, in that The top OLY lifters though they may only train chest once a year, can generally flat bench extremely heavy weights. All being down to fast twitch and the XPLOSIVE nature of the way they train.

Yet other people are saying just lift heavy and dynamic days are a waste, I am confused as hell.

That's all.
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If you can press 1.5-2 x body weight overhead you will be strong in all movements.

As for oly lifters benching 200 that is a broad and sweeping statement plenty of the big guys may be able to but will the 66kg guys be able to? Not fucking likely.
 
Perhaps if they are benching 1/2 rom...
I like 0ni's statement...and it's generally true...
If I wanna get better at something, I don't do something else in the hope it carries over...
 
Brick said:
If you can press 1.5-2 x body weight overhead you will be strong in all movements.

As for oly lifters benching 200 that is a broad and sweeping statement plenty of the big guys may be able to but will the 66kg guys be able to? Not fucking likely.
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OK Yes that may have been a generalised statement on my behalf, but the ones I know of http://web.stagram.com/n/misslifty/ Bench 200, the whole reason was apart from the BIG names of the sport, I know of a guy (OLY lifter) who does not bench much if at all and weighs I dare say 90kg and benches 200, thats what got me thinking about the Xplosive movement and being strong in other areas where you are not specialised and is that the reason why the SPEED/DYNAMIC day was in the routines for Powerlifting.
 
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misslifty said:
OK Yes that may have been a generalised statement on my behalf, but the ones I know of http://web.stagram.com/n/misslifty/ Bench 200, the whole reason was apart from the BIG names of the sport, I know of a guy (OLY lifter) who does not bench much if at all and weighs I dare say 90kg and benches 200, thats what got me thinking about the Xplosive movement and being strong in other areas where you are not specialised and is that the reason why the SPEED/DYNAMIC day was in the routines for Powerlifting.
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You missed the point of my post.

If you can put 1.5-2x body weight overhead you are strong thus you will have a strong bench/dead, curl tricep kickback etc etc.

It is not explosive strength or dynamic strength their just strong people.

Why did you link your Instagram ?
 
misslifty said:
being strong in other areas where you are not specialised and is that the reason why the SPEED/DYNAMIC day was in the routines for Powerlifting.
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As a few of us have said, the speed/dynamic days originate from equipped/multiply lifting, with very little corelation to raw lifting.

Take a look at russian programming, there is NO speed day, every single rep is focused on speed and acceleration. The only benefit for a raw lifter with a lighter/dynamic day is more practice with form, a bit of active recovery etc. Although triples at 60% (or whatever is prescribed) sounds pretty dull, boring.
 
misslifty said:
being strong in other areas where you are not specialised and is that the reason why the SPEED/DYNAMIC day was in the routines for Powerlifting.
Click to expand...

As a few of us have said, the speed/dynamic days originate from equipped/multiply lifting, with very little corelation to raw lifting.

Take a look at russian programming, there is NO speed day, every single rep is focused on speed and acceleration. The only benefit for a raw lifter with a lighter/dynamic day is more practice with form, a bit of active recovery etc. Although triples at 60% (or whatever is prescribed) sounds pretty dull, boring.
 
I think Brick has a good point, the Oly lifters you see are top tier, they are just very very strong people naturally (like you compared to the average chick) hence their impressive benches.

My mate who's a bodybuilder benched 180, but he doesn't have any secrets other than a very good work ethic and being freakishly strong naturally.

edit: and just to add to what ink81 said, try stuff till you find what works for you. Then when it stops working, throw it out (or add more volume/intensity!)
 
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There is probably room for a "speed day" in PL training although in reality it is more of a "less slow day"

The really fast and strong (ie powerful) types with good anthropometrics do weightlifting. They generally aren't that great at limit strength movements but they could certainly give any PL a run for their money on the raw squat to full depth.

I am a little skeptical about there being many OL who can bench 200kg. It's an irrelevant movement that attracts scorn from most OL coaches.

The technical and power aspects of PL and OL are poles apart. A grade OL who can C & J 160kg would find a Deadlift with 220-240kg challenging. By contrast, grab any old boofhead who can Deadlift five plates and I could almost guarantee they would fail to clean 120kg.

Modern OL are not generally known for their pressing strength either. The A/B ranked lifters who can jerk three plates overhead probably would struggle to MP 100kg. None of the 100kg MP on this forum could, however jerk three plates overhead. Heck, I was unable to properly jerk 120kg in my prime when my press behind neckwas around 140kg. No talent, no speed, crap limb lengths.
 
Slightly off the topic but along the lines of what vonfram88 is saying, a weightlifting coach I was talking to recently has a lifter that has a 70kg strict press and a 170kg split jerk
 
Its fairly simple the more explosive and dynamic an athlete can become the stronger they will be.

Speed = strength.
 
vonframm, did you actually do proper Olympic lifting training.

I jerked 137.5kg off a rack when pressing behind neck 87.5kg at 80-81kg bw, but I dont think I had much talent. I just practised it for a few years.

You may have surprised yourself with more specific training.
 
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spartacus said:
vonframm, did you actually do proper Olympic lifting training.

I jerked 137.5kg off a rack when pressing behind neck 87.5kg at 80-81kg bw, but I dont think I had much talent. I just practised it for a few years.

You may have surprised yourself with more specific training.
Click to expand...

Hope it bought you dinner first
 
'Its fairly simple the more explosive and dynamic an athlete can become the stronger they will be'.

Is that true? Why then are many of the top NRL forwards not necessarily the strongest players in teams in terms of lifting weights.

Simple each sport requires skill and power, and only freaks get the balance right. training in terms of sport specificity is key.

Powerllifting would be one of the few sports on the planet where one factor, absolute strength, is the defining factor for success.

Olympic lifting obviously moves away due to importance of skill and speed, and need to practice it.

Rugby and AFL, which also requires other factors such as courage and endurance, move even further away from reliance on strength alone.
 
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Silverback said:
The use of "explosive" type training, I believe is not going to increase that genetically pre-determined ratio of FTF or strength of the muscles involved.
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if we were "born" with a ratio, then why would sport specific training be so vital to success?

this genetics myth has to stop, you can change your twitch fibre ratio, with time and specific training/lifestyle.
 
C_T said:
if we were "born" with a ratio, then why would sport specific training be so vital to success?

this genetics myth has to stop, you can change your twitch fibre ratio, with time and specific training/lifestyle.
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Oh really?

gentics myth has to stop lol
 
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