Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 08-30-2011, 01:27 PM   #1
Troy Kerr
Member
 
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
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

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
Reply


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

vB 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 12:58 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator