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