T Nation

Thoughts on Dynamic Work?


so guys what are your opinions on dynamic work??? is it worth dedicating a whole workout to dynamic work??? or just throwing a few sets prior to lifting enough???

do they actually add weight to your total or nothing special?


idk if throwing a few sets ahead is enough, i know that plyometrics or neural charge sessions before lifting can add lbs to the bar because your nervous system is prepared for the work and the strongest fibre types are warmed up.

as far a a dedicated day to DE work goes, just ask westside


Dynamic work without question adds pounds onto the bar. The faster you can lift a weight the more likely you are to complete the rep.


Depends on the program. In the Westside method it's absolutely crucial. My understanding from Russian squat cycles and Sheiko is that if you include it you'll kill yourself if it's anything more than a few jumps or something like that as part of a warmup.


It needs to be done somehow. What exactly you do can vary. I have done Olympic lifts, various forms of plyometrics and jump training, throws, as well as speed squats, bench, deadlift, and even some overhead pressing. They all work pretty well so it really depends on the person. Personally my favorites are speed bench and deadlift, olympic lifts and variations, and jumps/plyometrics (including sprinting). I never really felt like speed squats did much for me so I dropped them. Pick what works.

I don't know if a whole workout dedicated to speed is necessary. Typically I'll pick a movement and do it before I do anything else so I am fresh. How much is up to you. Olympic lifts you can work up to a heavy(or not so heavy) single or double. For jumps I'll usually do anywhere from 5 to 10 jumps with maximum rest between. Sprinting is pretty similar to jumps, so 5 - 10 for short distances focusing on maximum acceleration with maximum rest between. Speed bench I do 9x3, speed deadlift is usually 5-6x1. Obviously all this can vary from person but generally reps should be kept low to avoid fatigue.

I don't do speed every day either. I usually have a 2 or 3 days with no speed work and about 2-3 with, it depends on how many workouts I'm doing and how I'm feeling.

If I deload I will generally only do speed work and not much else.


If you move the weight faster, you move more weight.

So a whole day of DE balanced with heavy as hell days is great.


never did much for me


I'm doing 531 and always view the first two sets as speed work. Seems good so far.


All physics and personal preferences aside... you can't lift a heavy weight slow. Speed must be trained.



I tend to think people who say this just haven't found the best way to do speed work yet.


force = mass x acceleration...I read that...in a book!


it tears my joints up worst than near maximum weight. it just not worth the strain. and with almost no speed work in the last 6 months ive worked up to a 600 squat and a 415 bench both raw. maybe i just don;t get it.




ya just dont get it ese


I use speed days and i like them. It gives a chance to really hammer in technique. If I can stay tight while moving as fast as possible, it makes it that much easier to stay tight while moving at a slower pace, like when handleing heavier weight


Personally I found that dedicated speed days don't do much for me. Obviously I know they COULD, but I guess I just wasn't setting them up properly. What has been the best thing for me, is doing high frequency training. What happens this way, is that rather than doing something like 5/3/1 where I train only once per week and go hard as hell, I bench say 4 times a week. But each workout is really rather easy - 80% 5x3, 70% 5x4 etc etc...

This way, the bar speed is always fast, while the weight still beign heavy enough that it requires you to focus on all aspects of technique and not get messy (which happens all the time with speed work!!!)... Remember, when you are training to do something perfectly (IE the big 3), then you might as well practice doing them perfectly...

When you go ALL OUT, your form often breaks down (like 5/3/1). When the weight is light and you are trying to really whip it around, you will often lose tightness (Like DE days)! Obviously many people will say otherwise to my points here, but I think that training with speed is important, but more importantly is training with technique.


If the weight is too light you are doing it wrong. As an example, 55% of a 600 squat is 330. Add 80 l s of chain per side. Now you have 490. Set up and do 10 sets of 2 in about 15 minutes. You will get stronger if you set it up right. The Westside guys lift heavy ass weights, that's what works for them. Other things work for other people. Give it a run for 9 months or so and see if it is for you.