In training vlog #26 you answer a question about strength and conditioning for golf and you recommend high velocity training including med ball throws. Beyond med ball throws, what are some other high velocity movements that you’d reccomend? Also, can you train the basic barbell movements (squat, deadlift, bench and press) at high velocity and if you can how do you go about doing this? My guess is that you’d want to use a light enough weight were you could descend slowing in the eccentric before quickly accelerating in the concentric. Is this correct? Also, what sort of rep ranges would you reccomend for this type of training, if it is in fact a thing?
Thank you for all that you do!
Hi Zheaton,
You can do most resistance training exercises at high velocity provided the load is light enough. You’d also want to do few reps per set, e.g. 1-3 for the most part to prevent fatigue from setting in during the set and reducing velocity. Some examples would be squats, deadlifts, bench press, hip thrusts, and variations.
Depending on the application, you might not want significant volitional slowing of the eccentric either.
-Jordan
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So it sounds like for this type of training you don’t want to go close to failure. Is that correct?
Thanks for your help!
Zach
Also, (last question) is there a reccomend percent range of 1rm to perform this type training?
If you go close to failure, the bar velocity slows down.
There isn’t a percent range that is narrow enough to be useful, yet universally applied across a number of different exercises and individuals. That said, 30-70% is typically what I’d be playing with for non Olympic high velocity work.
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I just go to the gym and do training for all muscle groups