Most lifters on this form (more than 98%, StormTheBeach and Chicksan do it right too my knowledge…) do speed work all wrong. I am not saying I know how to program speed work or westside perfectly otherwise I would be at WESTSIDE training with Louie Simmons who pioneered the idea essentially into powerlifting (aside from people like HATFIELD).
Speed work is simply not just for developing maxiumum force and explosive power. It also develops technique. The problem I run into with a lot of lifters is that the individual programs the bar weight for speed work either way too heavy, or way too light.
When the bar is too heavy, the lifters recovery is sabotaged, and the form begins to break down. When the weight is too light, the stimulus is not high enough to create an adequate resistance to force explosive power, or have the lifter essentially “fight” to keep in form.
The idea from speed work as mentioned has been done by MANY MANY lifters over the course of time. However, remember there is a million ways to skin a cat. Brandon Lilly likes to use things like pause squats, Sam Byrd likes to use CAT (originally created by Fred Hatfield). Those are just two off the top of my head. Chad Wesley Smith likes to utilize jumps, and medicine ball throws to develop his speed.
You don’t need bands, and chains, and accommodating resistance for developing speed and power. They are all just TOOLS… I would say progress as long as you can without them (which should be a long ass time) and then start slowly adding things like that in. [/quote]
So what is the proper percentage to program speed work at? I think the thing a lot of people run into is that there isn’t a happy middle. Anything above around 75% starts to interfere with recovery if you do enough reps and anything below around 85% doesn’t seem to affect max strength. So there isn’t a middle ground that improves max strength without affecting recovery.
Honestly, you seem to be inconsistent in what you are saying. First you say that speed work is about developing and maintaining proper form and then you say speed work could be box jumps. So box jumps help deadlift form?
The problem seems to be that although some very strong people do speedwork, there isn’t a really consistent explanation as to why it works, how it should be done, or even what it is. Moreover, there are lots of strong people that don’t do speedwork.