Homegrown power/speed template - COMMENTS PLEASE!!

Dear BBM crew –

If this request is too much to ask on the forum, let me know and we can discuss the possibility of a more formal consult.

As I approach my fat/weight loss goals while running a homemade HLM program, I’m contemplating a change in goals w/r/t my training. I’d like to focus on power/speed. I’m a good amateur golfer, and I want more swing speed.

I’ve never trained specifically for speed, and I know enough about dynamic effort to be dangerous, having learned what I could on the interwebs, including a YouTube video regarding the technique by Alan Thrall. But I want to try my hand at this, so I came up with the below skeleton of a 3-day template. I’d love to hear your comments and criticisms about it. I would ease into this over a few weeks given my inexperience with speed-focused training.

NOTE: All work labelled “dynamic effort” would be 10-12 sets of 1-3 reps @ 30-60% of e1RM, with sets spaced EMOM. I also have some Rogue power bands to add resistance to the higher ends of dynamic effort lifts.

DAY 1

  1. Heavy barbell squat (e.g., 3-4 sets of 4-6 reps @ RPE 8)
  2. Dynamic effort incline press variations
  3. Dynamic effort row variations (this one in particular I’m concerned about biceps injury – any alternative suggestions for explosive upper back work?)DAY 2
  4. Heavy bench press (e.g., 3-4 sets of 4-6 reps @ RPE 8)
  5. Dynamic effort partial depth barbell squats
  6. Dynamic effort overhead press variationsDAY 3
  7. Heavy deadlift (e.g., 3-4 sets of 4-6 reps @ RPE 8)
  8. Heavy barbell press (e.g., 3-4 sets of 4-6 reps @ RPE 8)
  9. Dynamic effort bench press variationsGPP (2x/wk)
  10. Various plyometric medicine ball throws for trunk work (timed AMRAPS), box jumps, LISS, HIIT

Sorry to say, I don’t really like this template:

  1. velocity is likely to fall off with EMOM
  2. Dynamic row seems like a waste of time. Would just power clean or speed pulls
  3. Lots of heavy, slow, lifts for someone who wants to “focus on speed”
  4. I see no reason for partial depth squats
  5. Not sure that I would focus on singular rep and intensity ranges for any particular reason
  6. I don’t think AMRAP med ball throws are good for power/speed development. More for conditioning
  7. Not sure that box jumps are a great idea for power development, as they’re more a test of hip flexibility

I have no idea about your past training, but for golfing- particularly club head speed, I don’t think this is a great way to train. Biggest correlates with club head speed are trunk strength and chest press strength, both low velocity force production.