Go Back   Olympic Weightlifting Forums - Catalyst Athletics > Olympic Weightlifting > Other

Thread Tools Display Modes
Old 08-30-2011, 01:27 PM   #1
Troy Kerr
Join Date: Aug 2009
Posts: 248
Default Importance of speed or power work in gymnastics

I have read numerous articles from coaches both who work with gymnastics exclusively and college and professional athletes detailing the necessity of speed/ or power work within their strength and conditioning programs. Coach Sommers has mentioned how it is not enough to simply get stronger, but being apply to quickly produce force using methods such as swinging dips. Eric Cressey has mentioned similar methods, however he detailed how to use speed work for movements other than squats and dips. He mentioned attaching a band to a dumbbell and around the body to emphasize a more powerful concentric movement.
So with this being said, is it necessary to apply specific speed work, such as swinging dips and the band resisted pull-ups? Or is apply a tempo to emphasize a fast concentric portion of a movement just as effective?
Troy Kerr is offline   Reply With Quote
Old 08-30-2011, 03:56 PM   #2
Steven Low
Senior Member
Join Date: Mar 2007
Posts: 3,045

It works well integrated with higher level programming. Specifically in terms of dynamic or lighter days (I prefer not really going below 80% 1 RM or around 10 RM, but you can go down to 40-60% 1 RM depending on the exercise). Westside dynamic days are built around similar concepts.

Accelerated concentric tends to work fine up to a high level though.

Here's a little bit more about that (someone correct me if anything I say is incorrect):

For example, "volume days" tend to be a bit higher repetition and thus preferentially stimulate the muscles a bit more than the nervous system. However, "intensity days" tend to be a bit lower repetition and tend to work towards a 1-3 RM which focuses on developing the neurological aspect of strength. So in effect you are going to alternate focus to allow one system to recover a bit while you stress the other. This tends to lead to good gains.

Therefore, it's pretty much a very "basic" form of periodization. Light/heavy works exceptionally well for those in intermediate and advancing towards advanced type of lifting.

Programming in some respects carries a stigma that it's hard to understand, but in reality it's not really that hard to understand once you see the concepts underlying them.
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book

Last edited by Steven Low; 08-30-2011 at 05:55 PM.
Steven Low is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 10:46 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2016, vBulletin Solutions, Inc.