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Thread: SSBBT based programming for max power

  1. #1
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    Default SSBBT based programming for max power

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    On page 170, the chapter titled "The Power Clean"

    This range, 50-75% of 1RM where maximum power is produced.
    ...
    At weights heavier than this, velocity drops off to the point where power begins to diminish; remember, power requires high velocity. But at very light weights the velocity is so high than maximum recruitment of muscle is not possible.
    ...
    So the load must be optimum for power production. Weights in the range of 50-75% are in the right range for weight training, for the speeds we use for total-body explosion.

    As it turns out, the ability to produce force against a weight is dependent on the speed at which the movement is trained. What this means is that if heavy weights are lifted at a slow speed, the lifter gets good at lifting them at that slow speed. So slow deadlift training will not make the clean move faster.
    ...
    The authors go on to describe the ideal barbell load for the purposes of developing power and explosive strength.

    What would a program look like which had the hard restriction that loads must be between 50-75%? Would it cycle from 50 to 75 in some manner? Does anyone know of a starting strength variant which takes this restriction into account?

    For instance if you grind out a 3x5 160 lb bench press where bar speed is quite low, according to SSBT above, you'd necessarily have to adjust the load to keep it in that power zone of 50-75% for the next workout. Or you could attempt 162.5 next time and get it, and so on, each successive workout now with slow bar speed.

    But then perhaps the above situation ends in a stall where you reset back into the 50-75% range, before resuming linear progression.

    Alternatively you could try keep the weight inside the range at all times rather than ever stalling by programming your loads to stay in that sweetspot range. I think this would involve estimating 1RM based on heavy sets of more reps.

    Any thoughts?

  2. #2
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    You fool. This is an exerpt concerning the power clean. The clean requires explosive movement... speed... you know... power?

    The slow lifts are different in that grinding them out becomes relatively normal. As the ability to recover from the increasing levels of exertion decreases more complex programming becomes necessary to elicit an adaptive response and then recover.

  3. #3
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    Nope, look at the book, especially the part that has been highlighted in bold (emphasis by the authors)

    High speed training with enough weight to make high power production necessary makes for usable strength at a wide range of speeds, from fast with moderate loads where the training takes place to slow with heavier loads, where the contest squat, bench and deadlift are done.
    In addition the authors also describe Westside and there the application is to all of the lifts, not just the fast ones. This is advanced as a concrete example of the benefit of highspeed training.

    The popular Westside method, developed by the amazing Louie Simmons, trains power production by using weights in the range of 50-75% of max in the squat, bench press, and deadlift with an emphasis on maximum acceleration during the reps. His lifters have rewritten the records in all weight classes as a result of his ingenious incorporation of the principles of power/strength production into the training of athletes whose emphasis has historically been training for strength. He has figured out a way to train the squat, bench and deadlift as if they were olympic lifts, by training them with weights than can be used at the velocity where maximum power is produced. (emphasis mine)
    Last edited by msingh; 04-08-2010 at 09:41 PM. Reason: added westside example

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    I think you answered your own question there.

  5. #5
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    Quote Originally Posted by Mr.City View Post
    I think you answered your own question there.
    I'm not so sure. A 10% deload from a weight you cant quite rep for 5 is close to your 1RM. Taking 10% off from that weight, say to 85% of 1RM still has you above the sweetspot range of 50-75%.

  6. #6
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    starting strength coach development program
    It would work. Its more or less how 5/3/1 works, in terms of keeping it light and moving fast. And speed days in Westside style training keep you in the 50-75% range.

    But as for a "Does anyone know of a starting strength variant which takes this restriction into account?" -SS is a beginner consistently loaded program, so there won't be a SS variant using percentages of 1RM.

    Stalling is a good thing, it means you got the most out of your program and that its time to move on to something else.

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