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Home » bench press » Speed, Dynamic Efforts & Accommodating Resistance

Speed, Dynamic Efforts & Accommodating Resistance

March 26, 2012 By Gregor Winter

Shane Sweatt and Laura Phelps-Sweatt talk about how the Westside Speed & Dynamic Efforts Days work.

Something you already saw Louie Simmons explaining here.

Basic Outline:

  • 3 week wave, one bar, one movement
  • next week cambered,front squat, safety , regular…
  • 0.8m/s to 1m/s bar speed

Wave percentages ofer 3 week period:

  • week 1 50% 12×2 based on movement specific max
  • week 2 55% 12×2
  • week 3 60% 10×2

Accommodating Resistance (band & chain use)

On the Dynamic Efforts they use +25% of accommodating resistance via chains & bands. The aim is to develope explosiveness and acceleration throughout the movement.

A sample workout would look somehing like this:

  • box jumps first, then DE movement,
  • Speed DL, 10×1 , 30s rest

Filed Under: bench press, deadlift, speed, strength, videos

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

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