Written by Chad Wesley Smith
Is dynamic effort barbell work the best way for athletes to enhance their speed?
-Barbell work cannot mimic the velocities found on the field of play. For example, a very fast bench press or squat will move at .6-.8 meters/second and even the snatch and clean will not exceed 2.0 m/s, while in a 70′ throw in the shot put the ball will move at 13 m/s.
-Barbell work is certainly necessary but to compliment your true high velocity work (sprints, jumps, throws), not to supercede or replace it.
Is a high frequency training program right for you?
-High frequency training can be utilized by anyone but you must be mindful that accumulating the necessary work capacity to train often and heavy, ala Dan Green, Mike Tuchscherer, is a long process, so don’t try to make the jump from 1x/week of each heavy squats, pulls and presses right to 3-4x/week of each because you will get hurt. Make the adjustment gradually.
-Athletes with a low training age will greatly benefit from high frequency training as they need more practice in the movements and don’t have the ability to tax themselves the way a stronger/more experienced athlete can
-High frequency training is a good way to start off a long term training cycle as it will build work capacity and set you up to consolidate stressors well over time.
Chad Wesley Smith is the founder and head physical preparation coach at Juggernaut Training Systems. Chad has a diverse athletic background, winning two national championships in the shot put, setting the American Record in the squat (905 in the 308 class, raw w/ wraps) and most recently winning the 2012 North American Strongman championship, where he earned his pro card. In addition to his athletic exploits, Chad has helped over 50 athletes earn Division 1 athletic scholarships since 2009 and worked with many NFL Players and Olympians. Chad is the author of The Juggernaut Method and The Juggernaut Method 2.0 and The Juggernaut Football Manual.
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