Power/Speed work

Training Q&A [Moderated]
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Jordan,

Good morning, currently on week 1 of block 2 of GS&C 2. Loving the program, but have a question about the Safety Bar Squat movement on day 2, for week 2 when the power portion starts. I know the scheme is lower loads thats meant to me moved as fast as possible. First time doing this with a squat movement. Do you recommend a normal tempo on the way down, then upwards as fast as possible, or is the entire rep meant to be as fast as possible?

On a side note, like anything new, it takes some getting used too, but im finally starting to enjoy the double progression element of this program. During the beginning of block 1, it was tough, as I felt like i was struggling to accurately guage RPE 6 vs 5 or even 7. I feel more accurate at RPE 7 plus, but im improving at that skill and enjoying the double progression now.

Also, thanks for the recommendation on chalk for the deadlift and not diagnosing a grip problem. Since incorporating chalk on this template, i feel like im training the deadlift and not my grip. As a result, the E1rm is now 460 after failing 420 6 weeks ago due to bot being able to grip it with no chalk. So thanks again.

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For pretty much all strength training work, I recommend that people try and perform the concentric (“up”) portion as fast as possible. Outside of tempo work, I also recommend performing the eccentric (“down”) portion as fast as possible, with the caveat being I want the individual to maintain efficient technique.

Nice job on the DL. 500 coming soon :slight_smile:

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Sounds good, thanks for the explanation thats helpful. Eccentric as fast as possible, but not a the sacrifice of form. I dont think ive thought if it framed thatbway before, and probably am a little slow on the Eccentric on all lifts, so this may be an opportunity to improve that a little.

Ha ha, we’ll see when 500 comes. 1 year ago I wouldn’t of believed 500 was possible, and I now believe it will happen, which is really cool to me in and of its self.

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You’ve got this, dude!