What % of 1RM for explosive training?

[LuckyAH]

I have been incorporating dumbbell variations of Olympic lifts into my training program for max-strength. From what I understand, they also aid in explosive strength as well. I am taking a back-off week this week, but I am making a training schedule for next week. I want to start incorporating more explosive-strength training. I am thinking of having a day exclusively for dumbbell O-lifts. My question is, if I am training for explosiveness, what % of my 1RM should I be lifting?

EDIT: Just for more information - when I do O-lifts for max-strength, I lift a weight that I can do for 1-3 reps.

[Gwybodaeth]

Weightlifting is ideal for speed-strength, however I don't really know how you will perform exercises without a barbell (at least in a proper sense.) Is there any reason why you're not utilising a barbell?

The classic lifts see most of their training in the 70-75% range, though power variations are lower. Realistically, you will be building speed-strength regardless as the dynamic element will always be present.

[LuckyAH]

Weightlifting is ideal for speed-strength, however I don't really know how you will perform exercises without a barbell (at least in a proper sense.) Is there any reason why you're not utilising a barbell?

The classic lifts see most of their training in the 70-75% range, though power variations are lower. Realistically, you will be building speed-strength regardless as the dynamic element will always be present.

I am using dumbbells to perform the lifts because the learning curve is much smaller. I do not aspire to compete in Olympic lifting - I just want to use these exercises to develop explosive-strength and speed-strength.

From what I understand of your post, regardless of the % of my 1RM, I will always be training speed-strength, at least to some degree. If I focus on a lower %, like 60%-70% of my 1RM, will that develop my speed-strength and explosive-strength more than if I do the lifts at say 90%-100% of my 1RM?

[supramax]

I have been incorporating dumbbell variations of Olympic lifts into my training program for max-strength. From what I understand, they also aid in explosive strength as well. I am taking a back-off week this week, but I am making a training schedule for next week. I want to start incorporating more explosive-strength training. I am thinking of having a day exclusively for dumbbell O-lifts. My question is, if I am training for explosiveness, what % of my 1RM should I be lifting?

EDIT: Just for more information - when I do O-lifts for max-strength, I lift a weight that I can do for 1-3 reps.

Mostly 80 (ish)% of 1 rep max and infrequently 90-95%.

[LuckyAH]

Mostly 80 (ish)% of 1 rep max and infrequently 90-95%.

Thanks for the reply, supra. When I lift lighter (80%), I am guessing I am not going to be going to failure, but I will stop once I finish my effective reps, i.e. once I am no longer at peak explosiveness. Is this correct?

[supramax]

Thanks for the reply, supra. When I lift lighter (80%), I am guessing I am not going to be going to failure, but I will stop once I finish my effective reps, i.e. once I am no longer at peak explosiveness. Is this correct?

Sounds good. It's the same thing, but for me it's when I have to make a second effort to lock out.

[supramax]

LuckyAH,

You don't have to get close to losing peak explosion. There are a lot of approaches to rep range. Google 'PRILEPINS's CHART'. Another really good approach is to take the heaviest weight you can do for 2 reps; subtract 10 LBS and then do 5 sets of 2 reps. With enough rest in between sets, you won't get close to losing peak explosion.

[LuckyAH]

Thanks for the info, Supra. That chart looks very useful!

[sara2019]

1 RM is like 90%

I have been incorporating dumbbell variations of Olympic lifts into my training program for max-strength. From what I understand, they also aid in explosive strength as well. I am taking a back-off week this week, but I am making a training schedule for next week. I want to start incorporating more explosive-strength training. I am thinking of having a day exclusively for dumbbell O-lifts. My question is, if I am training for explosiveness, what % of my 1RM should I be lifting?

EDIT: Just for more information - when I do O-lifts for max-strength, I lift a weight that I can do for 1-3 reps.

[MDSal92]

Between 85% and 95% of the 1RM with 6-8 mins rest for 5-6 sets of 2-3 reps. If you want to be strict about it....