11-10-2012, 04:04 PM
is 500 deadlift achieved, time for a 500 squat!
Join Date: Jan 2009
Location: Tallahassee, Florida
Originally Posted by Kenny Croxda
You are making an assumption, a guess. Guessing means that you don't know.
Part of poor technique involves fatigue. Once fatigue sets in be it in singles or reps, STOP the movement.
Singles are an effective method of performing a movement correctly in an event such as powerlifting where a 1RM is the objective.
Near Maximum Singles
The most effective method of insuring proper technique is in performing singles with near maximum 1RM percentages.
The reason for that is the muscle firing sequence is different with 70% vs 100% of 1RM.
Thus, training singles close to 1RM provide a better training effect for technique.
Singles More of A Chance of Perfection
As Vince Lombardi said, "Practice doesn't make perfect. Perfect practice makes perfect."
That meaning that singles do not assure you of performing a perfect set.
Paused Bench Press Training
Most individuals Paused Bench Press Training is not optimally trained for meets. Too many individuals allow the bar to sit on the chest in training too long.
Paused Touch And Go
The focus on competition bench press training need to be to minimize the amount of time the bar is statically on the chest.
A good competition bench press training program works on timing the pause to the "Press Signal".
Great benchers preform more of a "Paused Touch and Go". The learn to anticipate "Press Signal" on second, third and any fourth attempt they might take.
Research shows that 50% of the stretch reflex is lost in one second. In four seconds the stretch reflex is completely gone.
Thus, the less time the bar remains on your chest the more of the stretch reflex you and elicit in driving the bar off the chest.
Touch and Go Bench Press
The stretch reflex is trained with Touch and Go Benching. It is a vital part of a good bench press program.
Mimic The Lift
Yes, training the deadlift with singles does mimic meet conditions.
The Stretch Reflex
Yes, bouncing the weight does elicit the stretch reflex. Training the stretch reflex in that way allows you to develop the stretch reflex and develop power.
My last post went over power.
Some of the stretch reflex deadlift "Touch and Go" training does carry over to the deadlift, providing you elicit the response before the pulls.
The Bar Bending
The bar bending shortening the distance of your pull. It does NOT bend that much, hoperbolic statement.
Where is the data that support the statement of that "Most coaches recommend rack pulls"?
That is a guess on your part.
Variable Resistance Deadlift Training
A more effective method would be to use/attaches bands and/or chains when performing deadlifts.
That because the Deadlift has an "Ascending Strength Curve". Thus, the bands and/or chains would allow you to perform a "Regular Deadlift" and overload the movement at the stronger part of the movement.
Touch And Go Deadlifts
Touch and Go Deadlifts allow you overload the upper end of the Ascending Deadlift Strength Curve in a similar way that bands and/or chain do.
That is because there is no proof.
Where is the Force Going?
The majority of the force is going into the floor.
The squat causes more spinal loading than Deadlifting or Touch and Go Deadlifts.
The amount of spine loading that occurs with Box Squats is off the grid.
So, the take home message is if you have any concerns with spine loading...Don't Squat!
Dr Fred Hatfield
Hatfield adovcates Touch and Go Deadlift Training in his book, Power: A Scientific Approach, a great strength training book.
Hatfield was one of the lightest men to squat over 1,000 lbs (1014 lb @252 lbs). Hatfield is also renound for his expertise on strength training.
Charles Staley (Strength Coach)
Staley has found Stiff Leg (Slight Knee Bend) is a very effective method of training the hamstrings. Staley has an online article on it.
As someone who trained for decades with Touch and Go Deadlifts, I can assure you are no more unsafe than singles when performed correctly.
The information you have is based on your conclusion rather than experience.
The only way to know if something works or doesn't is practical experience, you've go to try it.
It Doesn't Work
The reason many things don't work is that individuals write and/or perform the program incorrectly.
As the saying goes, "Garbage in, garbage out".
Sometimes I wonder if you are even reading and listening to what I say. Or if you are some kind of semi troll that likes posting pretty section names or something...
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262
"Technique is always the first place to begin when striving to improve at a specific skill."
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