Exercise technique question

[savedbygrace]

I have heard from a few buddies that using a "slow-fast" technique when doing some exercises can be benifical.....for instance when doing bench press bring the bar down very slowly then as soon as it touches your chest push it up as hard and fast as you can....same thing with push ups, lower yourself as slow as possible and as soon as you touch the floor push yourself up as fast as you can.......do all with correct form of course. I was curious if any of you guys done this and if it was effective for strenght and speed. Thanks for the input.

[Sohan]

Higher velocity reps can definitely help with speed and power. Be sure to perform the exercise with strict form and not to "snap" the joints at the end of the movement. My only real concern with higher velocity reps is that you are really using the greater force to overcome inertia, and then your muscles don't get quite the training effect as the movement progresses.

To improve speed and power, I would instead recommend plyometric work for the upper and lower body. Plyometric movements are quick, powerful movements that use a prestretch, or countermovement that involve a stretch-shortening cycle. Examples are jumping, bounding, hopping, hand-clap pushups, or depth jumps. There are several good books on plyometric training, the best are written by Donald Chu.

With respect,

Sohan

[savedbygrace]

Higher velocity reps can definitely help with speed and power. Be sure to perform the exercise with strict form and not to "snap" the joints at the end of the movement. My only real concern with higher velocity reps is that you are really using the greater force to overcome inertia, and then your muscles don't get quite the training effect as the movement progresses.

To improve speed and power, I would instead recommend plyometric work for the upper and lower body. Plyometric movements are quick, powerful movements that use a prestretch, or countermovement that involve a stretch-shortening cycle. Examples are jumping, bounding, hopping, hand-clap pushups, or depth jumps. There are several good books on plyometric training, the best are written by Donald Chu.

With respect,

Sohan

Thank you.

[bushido_man96]

Hey, Sohan. I also have some books by Tudor O. Bompa. Do you recommend them as well? He is very knowledgable.

[Sohan]

Hey, Sohan. I also have some books by Tudor O. Bompa. Do you recommend them as well? He is very knowledgable.

Hmm. I have some issues with the highly regarded Dr. Bompa. The main one being that he has made claim to being the "father of periodization", and touts himself as such ad nauseum in his books, website, etc. The problem is that most in the exercise science community actually credit Russian physiologist Leo Matveyev with having introduced the concept, and it seems that Dr. Bompa simply adapted the concept for his own athletes, then took credit for the invention of the concept.

His book Theory and Methodology of Training is respected, and is also cited in the National Strength and Conditioning Association's Essentials textbook. However, he is not as unquestionably an authority as he believes himself to be. Though he claims to have published over 100 research articles, I am not aware of any recent research he has published on strength training, and it seems his "institute" is mostly dedicated to making money as a public speaking and certification agency, while none of his certifications are really very well known in the strength and conditioning community. He also has a tendency to disparage other industry professionals in interviews and pass off supposedly "new and innovative" training concepts as his own, though they are hardly revolutionary.

He has also recently aligned himself with a doctor (who I won't name publicly) who has a reputation for being a "steroid doc"--who has a long history of publishing pro-steroid advice and maintaining strong pro-drug ties with those in bodybuilding and strength training. This doctor strongly favors the legalization of doctor-prescribed steroids for athletes. Not someone you want to risk your reputation with.

Probably not one of my favorites, but he's not entirely without worth. I'm sure you will likely learn a bit from his texts, but don't make his books your end-all for info.

With respect,

Sohan

[bushido_man96]

Thanks, Sohan. That is info that I did not know about. I do have some of Chu's books, and they are great, too. I don't always know who is credible and who is not.