The primary goal of any resistance training program is to increase muscle mass and strength. In order to train effectively, the majority of exercises must be performed with weights ranging from 70 to 90 percent of one-repetition maximum. However, using only heavy weights can lead to less than optimal results. Incorporating speed training is a great way to maintain training adaptations over time.
Speed Training Defined
Speed training is a specific form of weight training utilizing only light resistance. Some specific examples include jump squats, plyometrics and medicine ball throws. In contrast to traditional weight training, speed training focuses only on speed of movement.
Why it Works
When you use heavy weights in training, you are forced to lift with maximum effort in order to complete all repetitions. However, you can get similar results from lifting light weights as fast as possible. The key similarity is that under both conditions, you are using maximum effort. This teaches your nervous system to produce force as fast as possible, increasing strength.
Load Selection
It is critical to limit the amount of weight used during speed training. Going too heavy will slow your speed of movement, in addition to limiting recovery between heavy training sessions. For optimal results, use 30 to 60 percent of your one-repetition maximum. Perform eight to 12 sets of one to three repetitions, or continue until speed of movement slows.
When to Do It
Speed training is most effective when performed alongside traditional weight training. This way, the benefits of each style of training can be realized. Perform all speed training approximately 48 hours after heavy training sessions. This will ensure proper recovery.
References
- "Strength and Conditioning Journal"; Powerlifting versus Weightlifting for athletic performance; L Chiu; October 2007
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