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Dynamic or Maximal First?

Hey guys, i’m getting told mixed things on this and don’t know the best way to approach it.

I want to incorporate speed work around my main lifts, but should the dynamic lift be before or after the primary lift?

Or should it be on a different day entirely?

The examples I’ve got / been given are;

Speed Bench > Bench
Speed Squat > Squat

or

Bench > Speed Bench
Squat > Speed Squat

or

Speed Bench > Squat
Speed Squat > Bench

This would also apply to my overhead press and dead lift work.

I’m getting quite lost in what is the main approach you should use? I should also mention i’m into sports more then i am into powerlifting, although i don’t know if that will reflect the answers provided.

Thanks

speed work should always be done first.

On different days is the ideal if it it DE and ME work. Both of those two you want to be as fresh as possible, and they each help each other. If you HAVE to do them both on the same day then DE first, then ME.

I personally would not do speed work directly after max effort work because you will be too fatigued to get what you need to get out of it.

james

Okay thanks for the responses people :). If i can, should i try to do an opposing DE before a maximal, like the DE squat before the maximal bench to not interfere with one another?

You could… But it would likely be more beneficial to just have four days, DE bench, and DE squat right next to each other, rest a day or do conditioning then ME bench, one rest day with nothing at all no conditioning or anything then ME squat followed by a rest day or conditioning.

So it could be DE bench tueseday, DE squat Wednesday, thursday conditioning or rest friday ME bench, saturday rest no conditioning or anything you want to be as fresh as you can for sunday, then sunday ME squat, monday conditioning or rest.

They’re to be on separate days.

Day 1 - ME Upper
Day 2 - DE Lower
Day 3 - DE Upper
Day 4 - ME Lower

If you’re just thinking explosive/reactive work as warm up, do it before any of your main lifts.

Supplementary movements come after the main lifts.

Okay guys thanks for the help :slight_smile:

Dave if i decide to do it as the reactice / explosive warmup work. Should it still be the same movement pattern? So the Speed Squats would be prior to the squat* heavy work?

If you’re doing low-resistance dynamic work (box jumps and the like) then you can probably do that just about every day. It all depends on how well you can recover from it.

What black_angus said.

Speed squats are their own day. They don’t precede an ME Squat. Unless you’re talking about taking a circa-max on your DE days…but you aren’t, and we’ll not get into that.

Here’s an example.

Day 1 - ME Upper
Med ball throws
ME Floor Press
CG Floor press
Other accessory work

Day 2 - DE Lower
Box jumps
DE Squats
Accessory work

Day 3 - DE Upper
Med ball slams
DE Bench
Accessory work

Day 4 - ME Lower
Seated box jumps
ME Safety bar squat
Accessory work

You don’t HAVE to do the explosive work. Lots of people don’t. You could do that exact same example and just take out the jumps and throws.

Make sense yet?

Then, of course, your reps/sets/intensity/etc are determined by what block you’re in.

Fuck it, just go check out the Westside thread. Preferably the first one.

Look up westside speed day on youtube and look at the face Louie Simmons makes when hes says “dont ever speed bench and max day,oo no” I just do what Louie says, cause dude knows his shit and WWWOOOWWW has speed day helped me I was lovin it yday, just the explosiveness of it all- If you do it right it puts a massive shock into your muscles and I enoy the bewildered faces at my commercial gym and ppl saying what the hell are u using those rubber bands for?? Whats with the chains, why not just use regular weight its all just weight, llol.

[quote]sesumatse wrote:
Look up westside speed day on youtube and look at the face Louie Simmons makes when hes says “dont ever speed bench and max day,oo no” I just do what Louie says, cause dude knows his shit and WWWOOOWWW has speed day helped me I was lovin it yday, just the explosiveness of it all- If you do it right it puts a massive shock into your muscles and I enoy the bewildered faces at my commercial gym and ppl saying what the hell are u using those rubber bands for?? Whats with the chains, why not just use regular weight its all just weight, llol.[/quote]

Right. There is only one video on youtube where Louie talks about speed day.

If you absolutely have to do DE and ME on the same day, assuming you mean like ME board press and DE bench with chains, I would do ME first every time for several reasons.

  • ME is most important, and where I want most of my effort to go. You can still get super strong just doing ME work. You can’t get very strong doing just DE work. So I put priority on ME.

  • You can do ME work and still be really explosive with 50%…not like you’re suddenly going to slow down if you do a few max singles before. If you bench 365 for a single, 180 is still going to be really easy afterwards. If you do a true DE workout before ME, your max is most likely going down.

  • Complex training calls for basically supersetting maximal effort with dynamic effort. E.g, bench - 90% single, followed immediately by 3 plyometric push-ups. Etc. I’ve tried the plyo push-ups immediately BEFORE my max lift, and it didn’t work at all. When I’ve done the max lift first and immediately followed with an explosive movement, I didn’t feel any lag.

Here, Donnie Thompson also says that if he has to do DE work on ME day, he finishes the training with a few sets of speed work. https://www.youtube.com/watch?v=-G66hVxZKtA&feature=relmfu

My speed work is actually faster after heavy rep work so long as I don’t do an AMRAP set.

I concur with the later posters, as long as the ME work doesn’t destroy you then following that up with speed work is more ideal IMO. I do however think separating them out is more ideal for sure.