Speed Training (Speed Work, Dynamic Effort, DE)




The Dynamic Barbell Row: A Semantic Exercise

Dynamic rows, according to whom you ask, are the same thing as the "Pendlay Row" or the "JS Row" both of which are apparently the same exercise. A deloaded row, this version of the barbell row is deemed to "activate" the latissimus dorsi more than a regular barbell row and allow you to lift heavier weights. Although there are many iterations in technique for this, which are not worth my time to try and outline, the basic gist is as follows:

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How To Use Speed Work For Maximal Strength Gains

I’m writing this article to shed some more light on Speed Work and to suggest some other ways it can be used in your training. Using Speed Work for Strength Training has become exceedingly popular. Strength & Conditioning Certifications list it as a mandatory part of Maximal Strength Training and almost all powerlifting programs have a whole day dedicated to "Speed Training".

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All About Time: Ideas for Manipulating Rest Periods in Strength Training for Force Potential (not Bodybuilding)

Most people know two things about interset rest periods for strength training: you can rest shorter or you can rest longer. If you rest shorter you are training for endurance and if you rest longer you are training for strength.

That is a fairly simplistic way of viewing it and yet that is just about the level of sophistication that most trainees bring to thinking about rest periods. But wait! It makes sense on some level. To keep things simple, for our purposes we can define strength and endurance in the following way:

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