[Dan's Knuckles]

It seems like everybody on here is all about eating iron, and that's awesome, but there's a whole lot of strength and not enough power on the S&P boards.
It seems to me like everybody is posting about lifting heavy, the right way to lift heavy, and how to lift heavier, and while more weight=more power, more speed also=more power.
For MMA and other sport specific stuff, applying huge forces over long periods of time isn't going to cut it, what you need is to increase the speed at which those forces are applied, and how do you do that?
You do that with low to moderate weights, training for explosiveness, performing every rep as fast and as explosively as you can, with the intent to improve power and speed and explosiveness (research has shown intent does affect the results you get from training). I'm not talking about doing hundreds of reps with those tiny foam covered dumbells. I'm talking about using maybe 50 to 70% of your max (not sure about those numbers), and working on speed. For this to work there has to be 100% intensity, 100% concentration and 100% intention.
This is type of training you have to make sure you're doing right and safe, as in the case of squat jumps, it can be pretty dangerous, and a specific machine has been designed to catch the bar while you are coming down so you don't crush yourself. Think of that D1 lineman who was doing plyo-pushups being dropped from several feet in the air.

Rip me a new one if you want, but let's keep the P in S&P.

[bacon]

You mean DE days?

[w0cyru01]

I thought most people here did days with 10x2 @ 50% of their 1RM.

ie. DE Days

[Standard]

Although most of the talk is around heavy weights and low reps, most of the experienced guys lifting do use DE days to work speed regularly. I think Tate talks about DE for bench anyways being 50 - 60% of none shirted 1RM for 8 sets of 3.

[Dan's Knuckles]

I in fact am talking about DE days. I am a proponent of making dynamic effort days more focal in here, and I would like to hear more about creative and new things to include in DE days.

[Standard]

Haven't seen much of it in logs but i often do DE pushpress sessions, usually 135 for 10 reps as quick as i can do them, the 10 reps is not typical in what most people do for DE but it seems to help with the leg drive and keeping the barspeed high.

[bacon]

A lot of guys here do DE days. A lot use Oly lifts too.

[DEVILsSON]

there's plenty of reason to lift lighter....it's just that most of the newbs dont do it for the right reasons and since many people are fairly new here to lifting we tend to stress heavy lifting...

Yes lifting for speed ...ie DE is great, doing volume based approach with light/mod weights works wonders for some people, doing lighter weights for recovery and rehab/prehab....yes there are plenty of reasons to do so....I dont think anyone bashes these kinds of things on this board....especially if it's phrased in this kind of a way..

[mschatz]

I think d-son hit the nail on the head here. No one really knocks DE days, and some of the more knowlegeable members of the board (devilsson + nerdking for two) suggest DE days pretty often when a lifter hits some kind of plateau. It is rarely mentioned to newbies because we are trying to get them turned on to the idea of lifting heavy weight, and actually training hard for a change. This might be a good subject in finnegan's log about MMA strength training

[Sonny]

DE days are good for more advanced lifters but I see no reason for a beginner to go and do speed deads if their max is 100 lbs.