Speed strength, or applying force with as much speed as possible, can be broken down into two components: starting strength and explosive strength. Training for strength is easy. Training for speed is easy. Training for speed and strength together becomes more difficult. Speed strength involves not just how much weight you can lift, or how fast you can lift the weight, but how much weight you can lift fast. In the bench press, training for speed strength makes it easier to drive heavy weight off of the chest at the bottom of the exercise. The added speed of the lift can be dangerous if technique is not carefully monitored to lessen the risk of injury.
Bench Pressing for Explosion
When you think of explosion in the weight room, bench press is no where near the top of the list of exercises that come to mind. However, Joe Defranco, one of the country's most well-respected and well-known trainers believes that if you can jump explosively, you can bench explosively. There are two schools of thought for explosive bench pressing. Some believe you should lower the weight slowly and under control as in a normal lift, then rapidly explode off of the chest before returning to the regular pace lowering the bar. Others favor the constant, fast-paced movements which can lead to injury, but also generate greater power.
Starting Strength
The ability to fire as many muscles as possible, as quickly as possible is considered starting strength. This is the strength that is used when throwing a punch. In weightlifting, starting strength is the ability to get the weight moving from a standstill. This is what is commonly known as explosion. The initial drive off of the chest in the bench press relies on starting strength.
Explosive Strength
Explosive strength is what finishes off lifts. Once you have begun the movement, you have to accelerate the bar in order to finish the lift. Explosive strength does this. A shot putter, in motion, must keep accelerating the shot right up until the final release. This form of speed strength is often overshadowed by the violent movements of starting strength. In the bench press, explosive strength is what powers the weight up through the sticking point, where the weight becomes most difficult to lift.
Nuts and Bolts
When bench pressing to develop speed strength, you should look to keep your weights at 50 to 60 percent of your maximum effort. You will complete 6 to 12 repetitions, depending on the particular workout for that day, and do four to six sets. Because of the excessive speed of the lifts, the muscle fibers will tear more liberally. Because of this, you should rest for up to five minutes between sets in order to maintain your speed. Remember, it is not about just completing the sets, it is about completing the sets fast.
Benefits of Speed Strength Training
Speed strength is not a universal need. Only a select group of people truly need to train in this manner. If your goal is to get bigger, there are more efficient ways to do so. Likewise, if you want to get more lean, there are more effective programs. Speed strength training results in power. The ability to rapidly move a great deal of weight. Professional athletes, who need to perform movements with a great deal of speed and explosion, emergency workers, such as police officers and firefighters have to be able to move quickly with a great deal of force.
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