I love that Dave kept his tongue bitten and just let him talk. He may be right, he may be wrong. What he says will work for some and not others. These ideas have to be out there for people to try, you shouldn't just blow down ideas just because it's not what you think.
@lmc33073 жыл бұрын
@@dessertstorm7476 anecdotally , I know 2 powerlifters who won medals at IPF raw worlds using a type conjugate system but it had to be adapted so far from westside that it really wasn’t westside. Ie box squatting wasn’t done which is a massive part of the westside system , speed work was more like volume work in 65-75% range in 3 week waves and they practiced the competition lifts very often on ME days. I like many others have concluded the conjugate system is not optimal for raw powerlifting and if someone was thinking of running it they need to go to a proper powerlifting gym.
@paulstephens37562 жыл бұрын
I understand the workout but sounds more like a work capacity workout, which is great. But, does he use bands, chains,? Does JM do board presses, floor presses and conjugate? Didnt sound like it based on his numbers . Numbers would all be different from flat bench, incline, floor. etc
@bizeem4 жыл бұрын
If JM Blakely speaks, I will listen.
@sabertoothwallaby29374 жыл бұрын
Why
@kelvinb164 жыл бұрын
To poor advice
@eriknielsen62164 жыл бұрын
I can find a 463 best raw bench. Is that true
@maxgamesst14 жыл бұрын
@@eriknielsen6216 dude he benched over 600
@tooshlong4 жыл бұрын
@@sabertoothwallaby2937 cos he benches 700lb or somewhere close fool
@mattzilla3314 жыл бұрын
Dave's trying not to get triggered.
@sabertoothwallaby29374 жыл бұрын
So is everyone
@EyeKnowDonuts4 жыл бұрын
Not even close. If any of you dumb fucks ever talked to DT he'll be first to tell you conjugate is the end all or is dynamic work the only way.
@tooshlong4 жыл бұрын
Sad people desperate for a fight. No man. Dave's face is it's standard take no shit misery self. This was a great discussion.
@johntrains13173 жыл бұрын
I get what you're saying. To me it seems he's asking the question for the audience who doesn't know better and to clarify for himself.
@starseed8074 жыл бұрын
This is how Brian Shaw would look once he gets bit older and loose weight..... all due respect to JM Blakely.
@mfa-FH3 жыл бұрын
Damn man.. i can't unsee
@19HM983 жыл бұрын
the benefit of speed work is that it allows you to train with maximal intention without stressing the tissues to the same extent that a heavier load that requires the same forces to move would. It doesn’t do anything magic, other than allow you to train more (because using heavy weight at high frequencies is not feasible). Realistically in strength training, one should attempt to lift every rep as fast as possible, so the concept of speed specific work is silly. Simply call it a light day, and it would be speed work. Because all reps should be moved as fast as possible
@ralphwarom25142 жыл бұрын
Pretty true.
@joshfisher65472 жыл бұрын
Yep. That’s exactly what I always say about speed work. Every rep I’ve ever performed, I was driving the bar up as hard and fast as I could. Unless it was a tempo set that I was for some reason trying to slow down the eccentric, which wasn’t something I did very often at all.
@le1690 Жыл бұрын
Ironically, speed work can also lead to injuries. And if you're doing speed work to avoid injuries, then that's sort of counter productive. For example, I can't do speed work on deadlifts because it fires up something in my lower back and makes it painful. If I go slow and steady, I can lift the weight with no pain. So I train every weight at the same speed. If I didn't, I would be constantly irritating my lower back and slowing down progress, or worse yet, I would have injured myself beyond repair at this point.
@TyghtAlso Жыл бұрын
Well said@@le1690
@JRHillJR4 жыл бұрын
Basically you gotta learn how to grind...
@clockywork Жыл бұрын
Thanks for this superb interview, Dave. As others have said, it is much appreciated that you allow the interviewee to speak fully without interruptions (like other interviewers do).
@donutfitness63244 жыл бұрын
I love JM. Met him at worlds in worthington over 15 years ago. During the time I trained there this guy gave me so many life nuggets I can’t even keep track. When JM gets talking...listen. As good as he is with this stuff it’s dull compared to this guys general life advice and philosophical thoughts. You should do a podcast with him and just general banter.
@johnmikhael97834 жыл бұрын
I agree 100%!!! Warm up sets can be addressed with speed work while ramping up CNS for heavier sets that won’t move fast!!
@jondoc75252 жыл бұрын
Try the cns sets after heavy . I can deadlift 185 for fifty reps when I’m done lol
@jackiecarpenter77474 жыл бұрын
You can cut the tension in the air! But he is right in some ways, alot of lifters dont use the conjugate system and do fine.
@turtlespurples3 жыл бұрын
Because their system is conjugate. Not in the sense of me days and de days w supplement work and assesory work. But they still do conjugate.
@SquatBenDeadlift3 жыл бұрын
@@turtlespurples give an example of what you mean by that
@turtlespurples3 жыл бұрын
@@SquatBenDeadlift where they do things that increase their weakness. And they do sport specific gpp. And they train strength, hypertrophy, and maybe more depending
@jakoballan27683 жыл бұрын
@@turtlespurples That's not really what conjugate is, the primary component of conjugate is using a ton of "variants" in order to max out without overtraining, that's what makes conjugate special. The other thing it does well is have a ton of hypertrophy but that's not really "conjugate" it's just something you should be doing. The speed work is kinda pointless imo.
@Youngster5432103 жыл бұрын
@@turtlespurples Thats shit that every lifter does in basically every training system tf
@mertonhirsch47344 жыл бұрын
By the way, Simmons says on several recent videos that speed squats should be done with 50-60% bar weight AND 25% net band tension.
@LinusE3 жыл бұрын
Yep, 10% at the bottom and 25% at the top. Has worked wonders for me
@rautanen81 Жыл бұрын
I feel that speed work lets my muscles recover, while I still train my nervous system with 40% of max. Mentaly drained, but physically i feel great.
@TDubb334 жыл бұрын
A lot of excellent points here!!!
@hnw99864414 жыл бұрын
Agreed!
@Fizyxx4 жыл бұрын
Louie said "you can't move max efforts slow" Just bc it moves slow doesnt mean the force behind it is slow. Example. Tug of war. Pull. Pull. Pull. Other side let's go and you go flying backwards. Because you were pulling fast but moving slow. JM is trying to think outside the box but speed work plays an important role. Especially for improving max effort since it improves neuromuscular drive and activation.
@HarmonicGrunt4 жыл бұрын
They are Popping up all over the place ! Trying to Reinvent The Wheel!
@jtyree02264 жыл бұрын
Same token Louie said “get stronger get fast”. So yes both do play a role. Example: Sprinters almost all train the endurance/volume side IE speed training. Put the opposite training stimulus and people tend to improve
@sm-qw9mj4 жыл бұрын
This is not thinking outside the box. This is just normal thinking. Speed work really doesn't add anything to your training. The problem lies in the loading that is oftentimes used. If and when a very light weight is used, you simply CANNOT accelerate quickly enough. What you end up doing is actually slowing down during the movement, because the time for maximal acceleration is just too short for a human. Force = acceleration x mass. As everyone knows, adding mass equals more force just like acceleration does. What some fail to realize is that adding weight to the bar also enables you (a human being) to have time for maximal acceleration as well, which in essence means more mass = better maximal acceleration = more force.
@Fizyxx4 жыл бұрын
@@sm-qw9mj sounds like you are saying speed work is important... Speed work is Acceleration work
@Fizyxx4 жыл бұрын
@@sm-qw9mj your second paragraph makes almost no sense
@mastodon244 жыл бұрын
I have always viewed speed/dynamic-effort work as a day to work towards technical mastery with weights that aren't insignificant, yet do not detract from the maximum effort stimulus accomplished elsewhere in the micro cycle
@EyeKnowDonuts4 жыл бұрын
WTF are you talking about? Speed work done correctly and optimally requires a lot and there's a reason why it actually takes longer to recover from this than max effort work.
@mastodon244 жыл бұрын
Shane S. I’m not going to waste my time breaking it down for you. Reading and comprehension are perishable skills.
@mastodon244 жыл бұрын
Apologies; that was unkind. We could either argue about it, which accomplishes nothing. Or we can get in the gym, train hard, and see what works for ourselves. I’m partial to the latter. Train how you like; America is the land of the free-do what brings you the most satisfaction and maximizes your happiness.
@swimhack4 жыл бұрын
Speed work has ALWAYS made me more explosive, my best competition bench was a speed rep and so will my next 😏
@silatguy4 жыл бұрын
Yes, pretty sure you and Josh Bryant have proved speed work to equate to big lifts
@Roadto-zb4vu4 жыл бұрын
swimhack you, Julius Maddox, Eric Spoto, Ryan Kenelly, George Halbert, Kenny Patterson, etc. The proof is in the methods.
@MajesticSkywhale4 жыл бұрын
@@Roadto-zb4vu Julius is a great example because he barely even has to lock out, he just throws it off his chest and it lands in his arms extended
@johntrains13173 жыл бұрын
Wait. Different methods work for different people? No way
@ambatukoom3 жыл бұрын
if it was a speed rep then it wasn't a true max
@puntpassclick4 жыл бұрын
Louie Simmons mentions the 6x6 protocol for bench press quite often, so it's not like this is conjugate sacrilege. He himself used this after learning about it from Larry Pacifico...
@alephnull74104 жыл бұрын
If anything it can be said that speed work trains how you want the weight to move. It’s not like max lifts are attempted slow they just end up that way because it’s a max lift. Meanwhile the lifter is trying to accelerate as fast as possible. Also speed work transfers to reinforcing correct form and in turn psychological confidence with the movement pattern.
@kaibahseto3 жыл бұрын
Just watches a wenning video and he trained the sticking points with slow tempo so you can grind through the slow movement
@TravisJones19792 жыл бұрын
Nah
@AgiDaKinG4 жыл бұрын
He's taking the phrase "speed work" and interpreting it too literally. I always thought the point of speed work wasn't the actual speed of moving the weight, but instead to specifically train your fast twitch muscle fibers to be able to output greater force. So if I'm all the way down to training very specific groups of muscle fibers, then doesn't that follow the very "law of sports specificity" that Blakley is referring to?
@turtlespurples3 жыл бұрын
He's saying you gotta lift slow weights. But he doesn't understand f=m•a m=your mass f=your force a=your acceleration so if you increase your body of your explosiveness then your force will increase
@thonaswinterer18043 жыл бұрын
@@turtlespurples The force on the bar is not F = m * a ! It is actually F = m * (a+g) with g being the gravity of the earths pull. So you really need an extreme acceleration, something in the area of g = 9,81m/s² to make it work force wise. The fast twitching fiber idea sounds interesting...
@jondoc75252 жыл бұрын
It’s not an idea fast twitch fibers don’t fire slowly . Honestly just go do jumping that’s fast twitch . Do one plate explosively at the end. I hav a thirty inch vertical jump . I know that shit helps me on heavy deadlifts to get more
@jondoc75252 жыл бұрын
Speed work seems explosive to me . You need to train fast and slow twitch fibers to be the best . How you do that varies by individual and what you need and your body type and specs . Explosive power is more buildable they say
@yanwain9454 Жыл бұрын
i'm with jm. i feel like when i bench a heavy weight, i'm moving it as fast as i possibly can. if the weight is too light and i try to do that, the momentum pulls me up off the bench, i don't think my body will allow the speed to increase if i'm already floating from it.
@de5bullygorilla4 жыл бұрын
My bench was stuck on 170kg for 2years. Then I introduced speed training and in 3 months I increased to 190kg. I've seen it's not for everyone, but it definitely is necessary for most
@ted65802 жыл бұрын
Makes some sense. When baseball players are warming up in the on-deck circle, they put a donut on their bat to make it heavier so when they’re at the plate the bat feels lighter and they can hopefully hit it farther. Baseball players don’t try to use a lighter bat and swing it as fast as possible hoping it’ll make their normal bat faster. Hard to say what’s actually correct
@nyguy53703 жыл бұрын
The beauty of simplicity.
@joeghiuro8372 жыл бұрын
I’ve watched this four times in the last couple of months an every time mr Blakey impressed me more
@SlowRiderDucati3 жыл бұрын
From a physics point of view you want to minimize acceleration to maximize Mass. You need to impart just enough acceleration to get some velocity. So being explosive I think mis trains your CNS to overdrive at the beginning and under drive at the end. Kind of like dragster losing because he did a burn out and was not focused on a smooth long term acceleration.
@psilocybinenthusiast36953 жыл бұрын
When the bar is moving it’s so much easier to move but a dead stop/grind rep is harder.
@c-jayjames73163 жыл бұрын
JM is an example Of hard worker, not overly bright or book smart but strong dude
@areyoutheregoditsmedave3 жыл бұрын
Bro you can hear the intelligence in his voice. What are you talking about?
@DarrinSmith12 жыл бұрын
I get his point and to an extent I agree, but there is something to be said for compensatory acceleration. Dr. Squat did pretty well using it after all. I think, at the end of the day though, you have to find, and use, what works best for you. Never say always use this or that for what works can vary by the individual.
@krakistophales3 жыл бұрын
I think the speed work divide literally comes down to personal results. Some people do speed work and see great results, other people like myself do speed work and it does absolutely nothing. My advice would be just to try both and see if it works for you or not. For me, I suck at reps. They gas me the fuck out like no other, which is why I hate doing rep sets, but at the same time whenever I would grind as many heavy sets as I could, my heavy singles would shoot up between 20 to 40 lbs, so now I just do rep work every cycle cuz I know that's what keeps me growing. That, combined with near maximal sets too.
@jaysonscaccia31884 жыл бұрын
Plus speed work is also about active recovery and pr in some aspect not just 1rm. This is what I have taking away from speed work. I'm not a pro PL but for me speed work has been awesome for recovery and explosiveness just my opinion
@DevilsRejection4 жыл бұрын
He just described the Hepburn Method. Dude in the 1950s decided on doing eight sets of triples. After you could do eight, you add weight, then do eight sets of doubles, and slowly build up to turning all eight sets of doubles into eight sets of triples. I used that for about 18 months and greatly improved my numbers.
@Xplora2134 жыл бұрын
It’s fascinating how the numbers are always so similar. Speed bench is 8 triples as well, but progression is very different.
@mattzilla3314 жыл бұрын
Hepburn kicks ass. I have his book somewhere. Great read
@SalivatingGland4 жыл бұрын
I did something similar a long time ago with good success on incline bench. Just 10 sets instead of 8.
@mattzilla3314 жыл бұрын
@@SalivatingGland its all you really need. Ppl make training WAY too complicated.
@SalivatingGland4 жыл бұрын
@@mattzilla331 very true. A lot of generally seem to fall into the paralysis by analysis camp. I won't lie and say I've never done "speed work" but it was more a fun way for me to get more pattern work in with a mild conditioning aspect. And oddly enough bench with chains always seemed to loosen up my shoulders.
@WtbgoldBlogspot2 жыл бұрын
That's what I've been doing. Pick a weight and progress on the reps up to a goal. For me, the range starts with my 5 rep-max and then I'm married to it, 5 sets to 0-2 RIR, until I can hit 30 reps straight. Takes care of strength in the 3-7 rep range, fast-twitch hypertrophy in the 8-15 rep range, and slow-twitch hypertrophy in the 15-30 range. The 15 to 30 push gives my joints time to calm down and is a solid time to cut. Coolest thing is that when you're done and repeat, your new 5 rep-max weight is about 50% more and the weight you used last cycle is now your warm-up. Note: I'm not powerlifting (obviously), this is bodybuilder and long-term aesthetic focused. Works great though, and like JM said, you're always progressing.
@MrOnceinside2 ай бұрын
I agree with this. If you do any volume training at all most of those reps are speed reps.
@nickcustodi5922 жыл бұрын
There’s an inverse relationship between the speed of contraction and the amount of force produced by the contraction. That’s why dedicated “speed” work (really it’s power or strength speed in this context) does not contribute to more force production at least not directly. Using those days to accumulate volume for other reasons other than to increase acceleration is the juice from that squeeze. If the main goal is increasing absolute slow speed strength, tonnage trending upward for all your workouts should be the goal. Not really acceleration.
@MIHAWKSOLITARIO Жыл бұрын
It depends on the sport, for powerlifting of course speed does not matter, for armwrestling that I train, speed and explosiveness is a very determining factor at certain times and we are referring to a sport where strength is everything, but an explosive start and fast can give you the advantage to later focus on force and win. But in my day-to-day training I divide it like this: 40 minutes in the morning of specific training for armwrestling, technique, speed, 1 rep max, high repetitions with 50% of what I can load to bring blood to the tendons and strengthen them. My second workout in the afternoon is like any other, chest and back day, leg day and arm day. In the afternoon training I never focus on speed since it is only conditioning with progressive overload, since only training specific to armwrestling you will reach a point where without the support of large and strong muscles you will have a very marked limit but, of course that speed in training is a matter of the approach you want to achieve, martial artists prioritize speed and explosiveness over strength on all occasions, in calisthenics when you dominate your own weight, to continue improving you need to execute the same movements with speed and explosiveness, etc.
@blackknight91562 жыл бұрын
I think he makes an excellent point. I use "speed work" to improve some of my strongman lifts and become a better athlete. However, his point about powerlifting is well-said. Specificity is the powerlifter's best friend.
@TheBcoolGuy2 жыл бұрын
I've done this with great success with pushups in the past, and I still often do it to where I want to move something from a consistent XRM to a higher consistent XRM, even if I don't always need to hit it on every set. That's a lot of work to build up muscular endurance over many sets, which might not be worth it to you.
@billymimnaugh39983 жыл бұрын
Every Vogelpohl squat , every Hoff bench , every Kennelly bench .Donnie Thompson says he’d NEVER miss speed work but if he had to miss max effort work it wouldn’t bother him nearly as much as ever missing speed .
@le1690 Жыл бұрын
Cool anecdote. At the end of the day it's different strokes for different folks. Personally, it makes way more sense to train for specificity otherwise why do compounds at all? Go do speed work on machines and some box jumps and you should be a God in no time, right?
@AndJusTIceForRob2 жыл бұрын
This sounds like the old-fashion double-progression method. Add reps until you hit your volume target, add weight, wash, rinse, repeat. You get a built-in (auto-regulated) deload whenever you move up to the next weight. The real trick is whether or not this implementation of double-progression truly does require you to be banging up against RPE 10 to try to get your 6 reps per set. Might be good to limit yourself to only adding so many extra reps per training session. Maybe go 4/4/4/4/4/4, 5/5/5/4/4/4, etc.
@lawdawg5823 Жыл бұрын
Interesting theory. I look at speed work as also a day to recover and refine technique.
@DM-jt4rh4 жыл бұрын
Anyone ever heard of Doug Hepburn???
@DanTejedaFit2 жыл бұрын
These are gems 👏🏽👏🏽👏🏽
@jamesmounts43793 жыл бұрын
Absolutely takes everything this guy says as gold. We're all different physically and mentally tho, and for me if I don't train dynamic effort for my speed one night out the week I tend to fall off five or ten lbs instead of increasing slowing so I notice. But could be mental who knows
@dpanek3 жыл бұрын
They're focusing on F=m x a as if "a" will create more force but for moving mass using our force to comparing speed is like a=F/m. It'll help to make you fast as long as "m" is constant but won't change the "F" value. You can't use this formula for building muscle in the human body. We are not a train leaving a station heading east on a collision course with another train heading west.
@andyjcoop4 жыл бұрын
3:37 "You can't get any slower than stopping" Just remember that next time you run into a solid object. Just remember it. You heard it here first.
@deni774 жыл бұрын
LoL
@adamhipko6664 жыл бұрын
It is not zero, there are some max efforts I have seen that moved fast. Ray Williams squats come to mind.
@Roadto-zb4vu4 жыл бұрын
Benedikt Magnusson's world record deadlift also in that category
@Roadto-zb4vu4 жыл бұрын
Thomas Pickel that’s not true for every lifter. Some guys are naturally explosive and move maximal weights much faster than the average person, but if you add 5 lbs to the bar they can’t budge it. One high school athlete I’ve seen deadlifts 650 as a max. It takes him about half a second from start to lockout. Extremely explosive. But 655 doesn’t budge. Why? Because he is naturally explosive but has a hard time moving weights slowly (grinding). It’s a difference in muscle fiber types, personality, CNS and many other factors. In the Soviet Union, they found that lifters were either “fast” or “strong,” meaning when they moved max or near max weights they relied on either fast strength or slow strength to complete their attempts. A more recent example is Julius Maddox. He blows up his attempts or he misses. If the bar slows down, he doesn’t get the lift. Not a knock, it’s just a difference in lifters. Greg Panora is a good example of a more “grindy “ lifter.
@sidneybales90624 жыл бұрын
@@Roadto-zb4vu Some people are diesel trucks (slow and powerful )and muscle cars (fast and powerful).
@Roadto-zb4vu4 жыл бұрын
Sidney Bales exactly
@Beaudozer90004 жыл бұрын
Yup it depends on the athlete. Some people just cant grind it either goes up fast or not at all. Then there are others that a lift will look like an rpe 10 and they'll grind up 3 more reps.
@markjaidii64934 жыл бұрын
What JM is describing is step-loading. You get familiar and comfortable with some weight, like he says 36 reps required at it (6x6). Now it's not your 6 rep max anymore. You can do this in various ways 6x2-6x3-6x4 etc like in the famous Russian program until 6x6 and the it goes to sort of peaking but that's too long stretch, do 3-4 weeks then deload a bit and then go for 6x6 in the next block. Or if you got it already add weight. Speed work was West Side hypertrophy/light day with specificity really I guess in sense of what it was achieving. Every time you move the bar up you should move it up as fast as you can anyway, so speed work at 60% or something like that is mainly silly. JM is right. Better replace it with something smarter.
@gavwa084 жыл бұрын
Really like what he says about total rep targets. I've done it on certain exercisses but never stuck with it properly. This has given me a jab to try it again and do it right. Both these guys have more experience in their big toe than i do in my entire body but for me, i find speed work works great on stubborn areas like calfs.
@ChatwithMatt2 жыл бұрын
This guy is a damn philosopher. I could listen to him all day.
@145scotty7 ай бұрын
Especially for beginners messing around with speed work is a huge opportunity cost. All those Russian athletes using conjugate were already strong and the Bulgarian system was what got them strong.
@DARK24-73 жыл бұрын
ok i did Westside style training all my adult life w/some success for a local schmuck-i'm gonna give Mr.Blakely's theory a test and see how it goes.
@stevearnold82652 жыл бұрын
Interesting way to train. Adding reps in that way, I like that 👍🏻
@themyth86544 жыл бұрын
I think he has a point F = mass X acceleration Say u r producing 10N force,,,,u can move a mass of 1kg with 10m/s² acceleration,. ,,,,say you want to move more weight ,,,,say 2kg,,,,, then your acceleration would go down to 5. Thus more weight ,,,less the speed or acceleration
@rimfilm4 жыл бұрын
But the whole point of speed work is not to increase acceleration, but force. By trying to move the bar quickly, you are training your explosive strength. Explosive strength is how much muscle fibers can you activate when you contract a muscle. Now by increasing your explosive power output, you increase the force you can output after you contract your muscles. So, by training speed work, you increase maximal force, which in turn increases acceleration(a=F/m)
@rimfilm4 жыл бұрын
@ryan rogers You are absolutely right. There are lots of ways to increase your force output. Just my looking at physics you could see that you can increase your moment force aswell as total force. It just comes down to the individual. At the end of the day, do what is fun for you.
@mountdoomee4 жыл бұрын
That is not necessarily true , that's why there is optimal weights for dynamic effort. Most likely if you can move one kilogram with that acceleration you would be able to move 2 kilograms the same speed, it really depends on your strength limits. I may be wrong but I don't believe you can apply maximal Force if the weight is too light, or at least you can't find maximal / optimal power. Finding that optimal speed and strength curve, AKA power is what you are trying to do with Dynamic effort, you also need enough weight. Some people improve with different percentages than others as well. Also if the weight is proper you can apply maximal Force on submaximal weight which allows for more volume. It is like the comparison of throwing Wiffle ball or a baseball to break a window
@mountdoomee4 жыл бұрын
@@vikingstrongman5903 agreed, it seems the effective percentages for speed benching are lower than those of the squat and deadlift
@285runt4 жыл бұрын
That is true. Thank you. He has a valid point. He's talking about a true max effort and absolute strength.
@NicholasRachuna4 жыл бұрын
It doesn’t mean that training explosively doesn’t help you raise your strength...
@jtyree02264 жыл бұрын
Correct. What JM means is still lift heavier weights explosively as possible but you’re not necessarily doing “speed” work. You’re lifting lighter to give your body rest from heavy loads while simultaneously adding in more volume which really gets you stronger overall while maxes get body used to heavyweight in actual meet settings
@aeric6614 жыл бұрын
Practicing speed exercises enhance your motor units and nervous system.
@konradsudyka48293 жыл бұрын
So does practicing the movement with heavy load.
@bassmuscle1014 жыл бұрын
I like speed work alot. But I use push jerks, push press, etc along with different bench variations. I feel speed work on OHP movements are a must for me.
@scrubdouglas7174 жыл бұрын
I did the type of training JM describes here for years. I think JM argument is fundamentally flawed. He basically is saying practice how you play... well, we don’t get records for our 6-rep maximum either. Moreover, what I found after years of this training is that my 6 and 3-rep maxes were awesome, but my 1RM was barely anything more than my 6-rep maximum. That is to say, training 6-rep and 3-rep maxes mad me good at doing 3 to 6 reps, but it didn’t help my 1RM. Practice how you play, do a 1RM on a maximal day, try to produce more force on another. That is, train the conjugate method.
@Xplora2134 жыл бұрын
Scrub Douglas rotation of the reps is really really hard to get right (arguably needs years of long analysis) so I can empathise with the struggle.... you stuck with something that worked but it wasn’t perfect. You raise a good point which I don’t think lifelong lifters realise about practice how you play. JM was already rejecting that by doing 6s. The question is then “rep method” vs “rep and speed”. We already believe JM that higher reps are important for strong people. Now, what happens if you regularly add bands and chains to a 50% bar?
@krysburke30924 жыл бұрын
Scrub Douglas maybe you didn’t peak properly... if any of your maxes go up, your 1RM should as well. I alternate 4x6’s and 3x3’s for bench and I’ve seen tremendous progress, even after a broken shoulder last year-I’m back to benching 300 (well 295).
@krysburke30924 жыл бұрын
Xplora213 moreover, what if you overload by adding bands to a 80%+ bar?
@Xplora2134 жыл бұрын
Krys Burke check out my thread. I’m a very very big fan of bands and chains, but I am interested in how other people program them. It’s a very dangerous thing to get wrong because bands turn your lift into a catapult aimed at you 😂 I’ve been adding bands to a 90% bar with triples. I’m going to guess this is the future method? My 1RM went up a lot when I tested that day.
@krysburke30924 жыл бұрын
Xplora213 lol true @ the catapult lmao. I love using bands too. I don’t necessarily do “speed” work. But I love overloading, as you described. I found it especially helpful on deadlifts.
@davidmb33763 жыл бұрын
He said that people waste time doing speed work when they should be doing strength work, but the conjugate program combines the speed work with max effort work. You can’t do two max effort workouts per week for the same muscle groups, so what else would he suggest in place of the speed work?
@ExodusStrengthandPerformance4 жыл бұрын
People can get really strong through basic linear progression, 1st week is base, Progressively overload week 2, week 3, deload on 4th. Until that starts fucking up, don't change if it aint broke. All these different "methods" are all forms of progressive Overload. Just find what works best for your time and keep hammering at it.
@heaz32 Жыл бұрын
This guy is Brian Shaw's older, but smaller brother or it's Brian Shaw in 15 or so years. Also interesting, his glasses are regular size glasses.
@themyth86544 жыл бұрын
Dave's face though 😅😅
@rafrod76923 жыл бұрын
F=ma, my understanding of speed work is to try and achieve the same/or near the same amount of force you would on a max by reducing the mass component nd increasing the acceleration so that your nervous system does not get taxed but you are still putting in the same amount of work. If your max on any lift is lets say 315 lbf, the acceleration of this force comes from the weight itself so the acceleration is 32 ft/s and the mass is about 9.8 lbm. You can experience an equivalent force with something thats 50 percent of the mass lets say 4.9 lbm, but with double the acceleration.
@le1690 Жыл бұрын
But then you're not training time under load which completely changes the dynamic of the lift. In powerlifting, you're going to be grinding reps and that takes a specific kind of mental state and your breathing/bracing will be completely different. I would much rather train for what I'm going to be doing at max lifts than speed to try to mimic some equivalent output, especially when the sport doesn't call for speed. To each their own tho.
@jasonbrowncoaching4 жыл бұрын
Sport specificity is one thing and there is certainly a case for it, BUT if we are actually considering the physiology of maximal bar velocity and the adaptations that take place from training with this intent how can you even argue there is no place for training for these adaptations from a neuromuscular level that lends itself to the bigger picture of getting stronger. Additionally, the synergy that DE training creates within the programming is another benefit.
@le1690 Жыл бұрын
Synergy is a buzz word that means nothing. At the end of the day, it's what works best for you. Specificity is logically sound and makes the most sense. If you want to get good at something, then do that thing with the intention of improving. If you do a variant, it doesn't mean you won't necessarily improve in the thing you're trying to actually improve but it certainly makes less sense. In the same way you wouldn't tell a boxer to do MMA for a few months to improve his boxing. Or a swimmer to do rock climbing. But hey, to each their own.
@jasonbrowncoaching Жыл бұрын
@@le1690 how training sessions interact with each other is a buzzword? Roger. Thanks for the insight.
@le1690 Жыл бұрын
@@jasonbrowncoaching Bro, you're literally saying words without providing any substance or explanation. Explain the synergy you speak of; otherwise yes, it's just a buzzword that means nothing. You said a whole lot of nothing. Congrats.
@aeric6614 жыл бұрын
Training for strength is cool, but to be overall athletic, then you gotta train speed
@cliffonator11114 жыл бұрын
aeric661 athletic is not the powerlifters goal
@aeric6614 жыл бұрын
cliff onator you mean athleticism is not a powerlifters goal*
@aeric6614 жыл бұрын
cliff onator speed training trains motor unit recruitment and the nervous system which is beneficial for any lift
@Jasonlimitless2 жыл бұрын
JM is very well spoken, and very relaxing to listen to lol
@PhilFitworldexposed2 жыл бұрын
Nicely put together
@treesforzoe46552 жыл бұрын
Speed also helps to not overtrain.
@rickybobby7276 Жыл бұрын
Speed work allows you to train everyday but still recover. The alternative is to take the day off or go full Bulgarian method which required the use of copious amounts of steroids to have a chance at recovering that quickly.
@nickcollins91704 жыл бұрын
JM hit this right on the nail. What I’ve been thinking for a long time roughly what he’s talking about. No timer goes off on a powerlifting platform to lift the weight fast. Goes up or it doesn’t.
@paonek12 жыл бұрын
The bar might appear to be moving slow, but there’s nothing slow about your CNS and muscles when lifting a max weight.
@thepsychopimp4 жыл бұрын
Perhaps one doesn’t need specific speed work if they are training using compensatory acceleration ala Dr. Fred Hatfield
@chiragsomaraj51214 жыл бұрын
You sir are a legend 🙏
@larssweede21233 жыл бұрын
Love the Toledo hat. 419!
@otoyoto71534 жыл бұрын
I’m not sure every max is a grind. Look at Malanuchev’s squats back when he held the world record, he said that it absolutely was his max and it didn’t feel as fast as it looked. Hell when I would do a gym/mock meet at the end of a Sheiko cycle my max squat would look like a single at 80% even though I couldn’t have lifted another pound.
@themetsfan8614 жыл бұрын
Yeah, I agree with you. I'm a fairly explosive lifter myself. For me, everything moves pretty quickly until I miss. I don't grind particularly well, which is what ME work helps you learn.
@jaghad4 жыл бұрын
I dunno, man. It's a pretty slow lift. It might not be a grind, but it's definitely not explosive. I think his 485 kg squat takes around 4-5 seconds to complete. You can't do heavy lifts with speed. It's just not possible.
@MrSpicabooo4 жыл бұрын
oTOYOTo agreed for me when i lift either the weight is gonna fly up or the shit aint gonna budge lmao
@perman074 жыл бұрын
Dynamic lifts are very sensitive for that one moment in the lift near your weak area where you're not applying enough force. The powerlifts may not be as sensitive to this as olympic lifts, but you sure as shit can fail just because you're not nailing it when you're near your weak spot. Which is why a fast lift can suddenly fail, because human beings are not hydrolic lifts.
@kelvinb164 жыл бұрын
I've never came across a powerlifer who thought like this. The physics Formula for power is work divided by time. The faster you can perform the exercise the more power you generate. Not only this but the muscles can be divided into two sets. Performing multiple reps for speed stimulates your type 2 fibres more than type 1 which allows for hypertrophy of this set and thus additional power and capacity for hypertrophy in the muscle overall. Yeah 1 rep maxes are slow because it's maximal, I'd like to see him perform his max as slowly as he could on the concentric phase of the lift, it doesn't happen.
@thebeast-vn5hnАй бұрын
Not everybodys body is the same you should not bench heavy twice a week thats why its a max efford day and a speed day this works for most People
@UpstateGardening4 жыл бұрын
1. If you’re naturally explosive, don’t do speed work. 2. If you’re not naturally explosive, do speed work
@0oMag3 жыл бұрын
Force = Mass X Acceleration not distance, JM He just didn't want to say speed because it completely destroys his argument I don't care how strong you are It's a law of science
@j.m.blakley41262 жыл бұрын
You are correct, I mis spoke. F=ma. The arguement stands up even though my mouth slipped. If Force is Constant ( as a persons MAX ability at the time is) follow the formula (as you corrected me) through... you will quickly decide to employ all your force into Mass (weight) as opposed to acceleration (speed). If youd like to win a powerlifting competition. If you double your speed, you MUST halve your weight. Because F=ma.
@nicolasallen80723 жыл бұрын
Might speed squats with lighter weight be better for your knees since the time under tension on the joint is less and the weight on the knee is less, but the effort and fiber recruitment for the muscle are more? Or would the weight appear the same to the joint since more force is required to move the weight faster, like if you were squating while standing on a force plate, if you move the weight faster then more force is transmitted to the plate, and more force is transmitted to your knees?
@BadWolfMMANashville4 жыл бұрын
AMAZING MINDSET AND CONCEPTS
@HarmonicGrunt4 жыл бұрын
Regurgitation
@gmotwmirl3 жыл бұрын
I will agree rate of force production can be better accumulated using different means. Hard to accurately explain biomechanics verbally.
@bman70364 жыл бұрын
Speed work helps breaking through sticking points and driving through. Maybe at JM lifting level they don't because he already has that drive trained. Or Maybe he could drive through faster if he trained it? My 40+ years lifting experience agrees with Tate.
@JangaBlocks4 жыл бұрын
I’m so split, for the longest time my problem with bench was lockout and I threw bands on with lower weight and broke through the sticking point but half my working sets with the bands were grinders so what helped, those sets that were fast or the ones requiring maximal effort?
@michaelgresham19802 жыл бұрын
Don’t try to confuse yourself here. You did great work with the bands. Grinders can help with overall strength, but there is risk to the tissues and CNS overload. Always keep refining your technique. Bands and tricep work will improve your lockout over time. The rest is up to you and your genetics and plan. Good luck!
@billymimnaugh39983 жыл бұрын
Donnie Thompson disagrees and he outbenched JM by 200lbs IN A FULL MEET .Donnie says speed work is all important .I will take his word for it
@ertwro8 ай бұрын
Weight * distance is work. In fact, force is mass * acceleration (also apparently a couple of studies and metanalysis), Which kind of validates speed work. Is like watching a monkey trying to explain to you how to throw feces, he for sure can do it but explain it that’s another whole story.
@stocktrader19833 жыл бұрын
JM Blakley is crazy. His ideas are ridiculous. Bar speed is DEFINITELY important. Anyone who has pushed a car knows that the car is easier to push as you get it moving faster. It's called "momentum." You have to overcome inertia and develop momentum (pretty basic stuff). He also doesn't believe in using "Leg Drive" during the bench press. Everyone who is not completely stupid knows that leg drive helps the bench press (just ask the record setters). Blakley likes to pretend that he is some sort of an intellectual. That's a joke. His arguments don't even make sense. Why does anyone even care what he thinks anyway? If you want to build your bench press, you should listen to REAL bench press experts like: Scot Mendelson, Ryan Kennelly, Eric Spoto, Julius Maddox, etc.
@Smudg3lord3 жыл бұрын
Yes. Try moving a car without leg drive. 🙄
@Yeomannn2 жыл бұрын
JM was a great bencher.
@vivwilson37454 жыл бұрын
11 minutes and 33 seconds that have just changed my views on how I train and make me question the last 3 years. Damn you JM with your yoda style, soothing, hypnotic voice.
@glenntimmons42033 жыл бұрын
As you build strenght the force increased in speed of output increased therefore the muscle will adapt to the weight and the muscle is condition to drive the the weight to move
@michaelmccann44293 жыл бұрын
Look at the chart in Supertraining chart of the clean and it shows each phase of the lift and the type of strength required. If you have a bigger rate of force development it will get the load moving faster, faster movement = less grind
@garciaadrian19883 ай бұрын
I could only focus on how JM would dye his goatee part of his beard black while leaving his white/grey perfectly straight 🤣 😂😂
@eliteftsofficial3 ай бұрын
The real questions lol
@kenwheeler13274 жыл бұрын
Apparently JM has never seen Vogelpohl hit a max squat.
@gregwilliss58634 жыл бұрын
Or seen Julius Maddox break the bench press world record
@camoboy06994 жыл бұрын
If they moved the weight at a faster speed then it wasn’t their true max. You’ll always hear people say “ I could’ve gotten more” I believe Maddox had more in him. The snail movement is a sign of your true max. Blakely makes sense here. Also, I lift with world class powerlifters and this statement holds true
@giant-killerbeast4 жыл бұрын
@@camoboy0699 agreed 🤝
@MuEnViFitness4 жыл бұрын
they are exceptions guys. MOST people are really fucking slow when it comes to an all out effort.
@TheBilaras974 жыл бұрын
@@camoboy0699 not really sometimes the faster you are of the bottom the more chance there is of passing that sticking point at the top or mid of the lift,lets take julius for example when he misses he is still fast but fails at the sticking point so if he was faster of the bottom he would make that lift.I am he same when it comes to deadlifts if i dont pull it as fast as i can i miss in the bellow the knees suddenly my 1rm looks easy but 5 pounds more and i cant do it for the life of me
@gothops26324 жыл бұрын
I wonder what JM's opinion is on heavy strength training for sprinters!
@slapndbass4 жыл бұрын
That's it! New sport, Speedlifting
@harryv6752Ай бұрын
Slow is smooth. And smooth is fast. 🤘
@patman49174 жыл бұрын
did JM train like this because he wasnt a very explosive powerlifter like Dave was? seems like Speed work would only enhance his lifting but he was a beast regardless.
@TheBilaras974 жыл бұрын
wouldnt speed work make more sense for less explosive lifters?
@cliffonator11114 жыл бұрын
Patrick G no one at a meet is an explosive powerlifter
@ottowelt43784 жыл бұрын
@@cliffonator1111 you cant lift heavy weight slowy
@timk82584 жыл бұрын
@@ottowelt4378 That's the only way you can lift heavy weight... that was his whole point in this video.
@dafunkmonster4 жыл бұрын
If you’re able to squat a given weight quickly, then it’s submaximal. Because with a maximal lift, you’re just barely able to surpass the force of gravity and get the bar moving at a slow but constant speed. If you’re able to accelerate the bar beyond that, then you could in fact be squatting more weight. If you can quickly descend and then snap back up, then you’re essentially producing excess force. You’re producing more force than is necessary to move the bar. You’re leaving weight on the table.
@louismandilas96966 ай бұрын
So, the sport isn’t about how fast you press the weight up which is right but I’m sure if you could press your old 1rm with greater bar speed then it would mean you have a new 1rm which is the point of powerlifting?
@mikemusgrove96544 ай бұрын
Dave did a great job. 🥃 Calm.
@JoseRodriguez-pq5sz4 жыл бұрын
Thing is most of us I think work 8 plus hours. And rest and recovery is nothing but a dream. Neither is eating a bunch of food. Those that are blessed to have these perks well take advantage. BUT FOR US THAT WORK ALL DAY AND ARE STRIVING JUST TO GET BETTER ALL THIS IS AN ILLUSION. been drug free and and with all the stress in our lives. Na it ain’t happening, remember these individuals are professional powerlifters mainly, I’m just reminding US those that look to this source for knowledge. Remember KNOW YOUR SELF.
@Xplora2134 жыл бұрын
There is no such thing as a pro power lifter. Dave was at Westside while being a personal trainer with hours that needed. If your lifting is more important to you than your work, you will work less. I think it’s pretty clear that Dave has owned the reality that he cared about nothing except his total for years.
@ONShypnos4 жыл бұрын
A lot of the old Westside guys torched their careers (if they had them to begin with) when they moved there. Sure you had white collar professionals in the gym but there were also a whole lot of guys working construction, bouncing, whatever gigs they could find and fit around their lifting.
@Jmack78614 жыл бұрын
Lol I wish I only worked 8 hour days, I work 12 hour shifts, and as a nurse you get one chance to eat a shift unless you’re extremely lucky 😩I gotta try my hardest to recover to the point where I’m only able to train on my off days
@teamramrod11274 жыл бұрын
Without speed work my CNS gets fried, and I don't get to focus on my form. I wish I could train this heavy this often but it just doesn't work for me. Obviously everyone is different. With cycling dynamic and max effort work I have continually gained at a steady pace
@AverageLifter074 жыл бұрын
How so? 6x6 isn't really that heavy. I'd assume that's in a 75-80%-ish range. I feel like recovery from that isn't too far off from dynamic work of 45-55% plus bands or chains on top of that.
@mountdoomee4 жыл бұрын
@@AverageLifter07 because the 6x6 it's to fatigue and speed work has a different focus. I do my speed work first which takes about 10 minutes only then I do my 6x6 after. Best of both worlds
@teamramrod11274 жыл бұрын
@@AverageLifter07 your right 6x6 in that % is not much heavier. Probably give it a try next time around. When you look at rep scheme its about the same
@johnwetmore95593 жыл бұрын
JM Blakely with his black mustache just looks like the Evil Dave Tate.