Hello coaches. I wanna ask for a clarification. In the Powerbuilding I template, Day 3 has “Dumbbell Press or Press (no belt)” for an AMRAP at 70% e1RM (~10-11 reps @ RPE 10) and then sets of 12 reps. Also - correct me if I’m wrong - I assume the presses are done from a dead stop.
In your experience, when people opt for the barbell version of the Press, are these AMRAPs usually done with a 1.0 (strict) or 2.0 style (with hip movement)? I’d imagine doing high reps with 2.0 would deteriorate the hip movement and timing due to fatigue.
Yessir, the presses should be done from a dead stop. I think people end up using a bit of hip drive to move the weight when it gets heavy or fatigue sets in, though you’re right- the efficiency of that movement tends to suffer a bit with fatigue.
I think people end up using a bit of hip drive to move the weight when it gets heavy or fatigue sets in
the efficiency of that movement tends to suffer a bit with fatigue
I see. So just to clarify:
1.) Do I do them 1.0 style (strict) and use a bit of hip drive anyway as fatigue sets in? Or…
2.) Do I do them 2.0 style from the beginning, even though the hip drive’s efficiency decreases as fatigue sets in?
I’m a long-term 2.0/Olympic style presser and did so for many years when training mostly with rep schemes up to fahves. As soon as I started incorporating higher rep sets though I started experimenting around and relatively quickly decided: everything above 5 reps I prefer done strict without the hip movement.
I tend to do first rep 2.0, then shift my breathing to the top and use the stretch reflex at the bottom for the rest of the reps, a la Michael Wolf. Press the first rep, valsalva at the top, bring it down and rebound. Repeat. Seems to stay in “the groove” better this way.