I found some interesting stuff here, didn’t if I should post here or in another part of forum.
?The results of many studies (Berger 1963c; Wilson et al. 1993; W.B. Young and Bilby 1993) highlight a problem with traditional weight training and power development. It has been observed that when lifting a weight, the bar decelerates for a considerable proportion (24%) of the concentric movement (Elliott, Wilson, and Kerr 1989). The deceleration phase increases to 52% when performing the lift with a lighter resistance (e.g., 81% of 1 RM) (Elliott, Wilson, and Kerr 1989). In an effort to train at a faster velocity more specific to sport activity, athletes may attempt to move a light weight rapidly during the lift. This increases the duration of the deceleration phase (Newton and Wilson 1993b), as the athlete must slow the bar to a complete stop at the end of the range of motion and therefore does not optimally develop power.?
?Some individuals have misunderstood the method of submaximal accelerative efforts to mean that they should accelerate light weights through the entire range of motion without releasing them (i.e. , ?speed reps?). Such movements have been shown to be futile because more time is spent decelerating the bar for self protection than accelerating it for beneficial force or power production?(78-79).
it basicly says that speed reps are a waste of time, more time should be focused on Ballistic in smith cage.
I’m really curious what you guys think or have to say.