I’m thinking about ways to build explosive strenght and am a bit confused.
I know speed in the concentric phase of the lift is very important, but what kind of volume, rep and set numbers should I be looking at?
Would working with partial reps in the weak range of the full range of motion help?
For example if you’re slower at moving the weight at the bottom position of benchpress, you do partial reps from the bottom and only move the bar to a quarter or so of the full rep. It would make sense to me that you’d become more explosive at the bottom range working on the weak part of the rep like that.
I hope I’m making sense here. Every advice is welcome.[/quote]
Volume, set and rep numbers vary with the individual and preferences, however, the key thing is BAR SPEED. It seems strange, but many people forget this and get preoccupied with working in certain % ranges of their 1RM. These % ranges are simply guidelines. Some people work better in the high end (or even above accepted limits), and some in the low end (or below).
As far as partial reps go, I generally wouldn’t bother. I’ve used partial reps with the low end of my deadlift before, but only as accessory movements, not the explosive lift. If anything, ROM should be the same to slightly larger than normal. Remember that you want to get and maintain a high rate of force development, especially at your weak point. Working from a dead stop is helpful, as is working from a relative mechanical disadvantage. If you’re weak at the bottom of the DL, start from the floor and work technique, then at some other cycle/week, work from a slight deficit.
A similar approach would apply for the squat and bench.
As soon as your bar speed drops off, you need to stop the lift and move on, or lighten the weight. Strip sets are to be avoided, though, as fatigue is not the goal.
Typical values are 8-12 sets x 2-3 reps
Deads are often pulled for singles. Volume for the olympic lifts will usually be lower, in the range 3-6 x 1-5. Intensity is guided by %1RM. Usually this is between 45%-65%, although as stated before it can vary by lifter and bar speed is the defining attribute to look for. Olympic lifts are by their nature explosive, so generally intensities of up to 90+% 1RM are acceptable. However, the bulk of the training should mostly take place below the 90% mark until technique and conditioning are flawless.
Hope this helps.