when lifting for power/bar speed …

    Posted In: Strength & Conditioning

        • Participant
          Irish100m on January 31, 2012 at 3:26 am #18157

          what percentage of 1RM, how many sets/reps, how much recovery?

          also, are jump squats an actual jump movement or the sort of jump when performing a clean (heels up)?

        • Participant
          Nick Newman on January 31, 2012 at 7:04 am #114461

          Olympic lifts – 70-80% – 4-6x 2-4 reps

          Squat movements – 20-50% – 4-6x 4-8 reps

          Jump squats are a full jump off the ground yes.

        • Participant
          Irish100m on January 31, 2012 at 8:28 am #114297

          why so many sets? i usually never go ever 3, even when i was doing hypertrophy work in general prep phase

          what about bench?

        • Participant
          Nick Newman on January 31, 2012 at 10:45 am #114274

          Bench is like the squat set up.

          During a power phase you’ll mostly only use a few major exercises so you’ll wanna do more of them.

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