T Nation

Speed Pull Method


#1

Those of you who do speed pulls, or HAVE done speed pulls:

How do you structure your set/rep scheme?

I'm gonna dip my toes back into dead lifting and in about 3-4 weeks will be progressing to speed pulls.

Typically I have done 15x1 with maybe 5-10 seconds between each 'single' rep. This method was given to me by the guys at Cressey Performance so I do trust it; but I am just curious to what works for other people as well...


#2

10x1 with 50-70% of max with chains draped over the bar.


#3

6 singles @ 60-70% of max with bands over the bar tensioning at or above max at the top is what I've used.


#4

I've done high pulls progressing to low pulls with either just bar weight or chains. Typically for triples up to singles with 60% of my max.

Edit: This has been when working with a known single rep max of 650+-.


#5

That is an interesting method. Have you seen results from it and also what load should be used?


#6

8x2 w/ 50-60% of my next meet goal


#7

50%-60% 6-8x1-3 with either chains or mini's


#8

Pretty much what everyone else does.

8-10 sets of 1-2 reps with bands, chains, or naked.

Weights between 50-65%.


#9

thanks for the info guys. i don't really know my max anymore so i'm just going to guess what it might be and lower the weight 15-25lbs. I'd rather be too low than too high with stuff like this.

my last heaviest pull was 485 with 2 sets of chain on each side for 2 sets of 2. so i'll go from that and figure that since each chain is 14lbs the total at the top is about 540lbs. 40% of that is about 215. So maybe I'll do some naked 225lb pulls and see how that feels for 8 singles and consider adding some minis or chains if things feel good.


#10

I'm no pro, but I did a lot of speed pulls in Max Strength. Focus on bar speed rather than weight used. If you are slow with x%, use less. Hope that helps


#11

i do 50%-60% waved over 3 weeks about 6 sets of 1 after my max effort squat.


#12

I was going to say something along these lines. Setting it a certain percentage is just a guideline- but if you find yourself to be a little slow, dont be afraid to back off the weight/bands/chains. The goal is speed with proper technique.

Oh, and Hanley, how are you incorporating speed work into your 5/3/1?


#13

I do all my pulls as fast as I can- everything from 135 on up. Sometimes, I'll go lighter pulls without going up to a heavy work weight. When I do, the approach is usually clusters of three (not really "sets" because I'll reset between reps), pulling from a small deficit, with each rep yanked as fast as possible.

My "sweet spot" for these seems to be right at 495-515 or so- with 545-565, the first rep usually feels slow and with 585-605, all the reps feel kind of slow. I have done these with bands, but since I am going for lots of speed from the floor, I usually prefer to use a heavier bar at the bottom without the top-end overload.

While I partially do these speed clusters to keep my speed up on max pulls, it's mostly a weight/volume budgeting necessity because I am saving my mojo for pulling heavy the following week or I just squatted heavy and I am too whupped to do full-range heavy pulls.


#14

When you guys do your speed pulls.....do you just crank out a single, then hang around for a little bit? Or do you do a single, take a breath, do another....

I used to do it the last way I talked about, but I think I'm just going to take a min or two between pulls this time around.


#15

Out of habit, and in the interest of training appropriately for speed I take a few minutes in between sets whether its singles or triples. The body moves quicker when it has time to recover.

If your %'s are low enough you can probably shorten the rest though.


#16

when doing speed pulls i only rest 45secs but i don't have any reason for doing this other than thats what they do at westside LOL


#17

5/3/1 lift
speed pull 8x2
SLDL
GM
Abs

I always pull better when I'm doing speed pulls and Pendlay rows, I've added both back in so hopefully my miserable deadlift starts to pick up!


#18

6x1 @ 65% + tension
we put dumbells on every side of the OL platforms and put purple bands over the bar and loop them. its a hell of a lot of tension at the top without really overloading the CNS.
and to add onto to kerley, we do that too. theres normally 2-3 of us deadlifting so first guy will pull and as soon as the bar hits the next guy is getting set up and pulling. it takes about 45sec-1 min of rest for each person. just gets the blood flowing IMO