Westside - Dynamic Effort days

Sirtitan · 04-24-2009, 12:05 PM

I was reading an article discussing Simmons' approach to shorting the time to complete the eccentric portion of a rep. His theory is that the less time you spend on the eccentric portion of the lift, the better the concentric will be. What doesn't compute is why would this be useful, for example, for a bench press during a meet, where you must come to a complete stop at the bottom?

Jason2459 · 04-24-2009, 12:08 PM

The faster you move the bar all aroudn the better. The faster you get the bar to the chest the less energy you consume trying to slow it down. Also, you'll have more energy stored up once paused on the chest. And more energy to push through any sticking points.

Billyspt4 · 04-24-2009, 02:27 PM

Quote:

Originally Posted by Jason2459

The faster you move the bar all aroudn the better. The faster you get the bar to the chest the less energy you consume trying to slow it down. Also, you'll have more energy stored up once paused on the chest. And more energy to push through any sticking points.

Exactly, for some reason I take 6 weeks to get the bar to my chest and by the time it touches, I have nothing left in the tank. But when I bring it down faster, it seems to fly off my chest. I am in the process of always bringing it down fast, but it's going to take a little while to get used to doing it. So I guess, less effort exerted at the beginning will give you more at the end

nateakabear05 · 04-24-2009, 03:15 PM

Quote:

Originally Posted by Billyspt4

Exactly, for some reason I take 6 weeks to get the bar to my chest and by the time it touches, I have nothing left in the tank. But when I bring it down faster, it seems to fly off my chest. I am in the process of always bringing it down fast, but it's going to take a little while to get used to doing it. So I guess, less effort exerted at the beginning will give you more at the end

If your not pausing thats problebly the stretch reflex coming into use hence more explosiveness.

Jason2459 · 04-24-2009, 03:25 PM

Quote:

Originally Posted by nateakabear05

If your not pausing thats problebly the stretch reflex coming into use hence more explosiveness.

your stretch reflex should last longer then what is needed for a pause in a meet. Speed work also helps to increase the time your stretch reflex can be maintained.

dannyautrey · 04-24-2009, 06:37 PM

Quote:

Originally Posted by Jason2459

your stretch reflex should last longer then what is needed for a pause in a meet. Speed work also helps to increase the time your stretch reflex can be maintained.

i was gonna say this earlier, but i got sidetracked with work.. dammit..

at the end of the Westside Seminar DVD from a couple of years ago, Dave Tate was interviewing Louis Simmons.. In that interview he touched on this subject for a minute.. He says that most people's stretch reflex will give you at least a second and some gifted/trained athletes will have stretch reflexes that can be stored for up to 4 seconds(such as o-line or d-linemen)..

boxertim · 04-25-2009, 09:53 PM

call up louie and ask him yourself...he will tell you. there are a few people on here who have called and spoken with him.

tim

Billyspt4 · 04-28-2009, 01:02 PM

My PL Progression:
Competition 3/15/08
Squat:407
Bench: 275
Dead:440

Competition 11/15/08
Squat: 371
Bench: 297
Deadlift: 485

Competion 4/18/09
Squat:451
Bench:312
Deadlift:518

13 month progression= +44 Squat, +37 Bench, +88 Dead.. +30 Bodyweight

Just noticed this in your signature and was looking at the progress, I noticed like most powerlifters (myself included) adding big numbers can be kinda rough at times. Dead:440, Deadlift:518 is a +78....Just thought I'd point that out

dannyautrey · 04-28-2009, 02:28 PM

Quote:

Originally Posted by Billyspt4

My PL Progression:
Competition 3/15/08
Squat:407
Bench: 275
Dead:440

Competition 11/15/08
Squat: 371
Bench: 297
Deadlift: 485

Competion 4/18/09
Squat:451
Bench:312
Deadlift:518

13 month progression= +44 Squat, +37 Bench, +88 Dead.. +30 Bodyweight

Just noticed this in your signature and was looking at the progress, I noticed like most powerlifters (myself included) adding big numbers can be kinda rough at times. Dead:440, Deadlift:518 is a +78....Just thought I'd point that out

lol...

oops