Explosive lifting is often overlooked when planning a linear loading cycle. Linear periodization is commonly used by powerlifters and athletes who are trying to gain strength. The basic idea is to start a loading cycle with moderate weights consisting of 65% to 70% of a lifter’s single rep max. Weight is then added in small increments of 2% to 5% of a lifter’s single rep max on a regular basis. In most cases, this means weight is added on a weekly basis until the lifter reaches the maximum weight that he can lift for a single rep. Of course, the idea is to finish the cycle with a new personal record for a single rep. Most lifters use cycles that last eight to fifteen weeks.
Speed verses Explosive Lifting
One thing that differentiates powerlifters from Olympic lifters is the speed at which they move the bar. There are some powerlifters who lift with explosive speed and force, but most tend to lift slower than Olympic lifters who must create enough momentum with their lifting speed to get the bar over their heads. Can powerlifters and strength athletes benefit from speed work and explosive lifting? In many cases, the answer is yes.
Are You Responsive to Explosive Lifting?
Some powerlifters are especially responsive to explosive lifting. Such lifters can still use a traditional linear loading plan in conjunction with explosive lifting, but the loads are adjusted to be lighter to allow for faster rep speed. Instead of a lifter starting a loading cycle with 70% of his single rep max and finishing with 100% of his max, he can start with 50% to 60% of his single rep max and work his way up to 80% to 85% of his single rep max. This is about as high in weight as most lifters can go before being forced to start lifting slow. If you are highly responsive to explosive lifting with fast rep speed, you may be surprised to find that after you finish the cycle at 80% to 85% of your max, you have the ability to break a new personal record when going for a heavy single rep max.
A Linear Loading Cycle Based on Explosive Lifting
So what does a linear loading cycle look like when emphasizing fast rep speed throughout the whole cycle? In terms of the amount of weight added on a weekly basis, it is very similar to an ordinary cycle, but the sets are never done with more than five reps, even when using 50% of one’s single rep max. An example of a linear loading cycle that emphasizes explosive lifting and fast rep speed for basic exercises such as bench presses, squats, and deadlifts is listed below:
Week 1
8 sets x 5 reps with 50% of your single rep max for each exercise
Week 2
7 sets x 5 reps with 55% of your single rep max
Week 3
6 Sets x 5 reps with 60% of your single rep max
Week 4
6 sets x 5 reps with 65% of your single rep max
Week 5
2 sets x 5 reps with 50% of your single rep max
2 sets x 4 reps with 60% of your single rep max
3 sets x 4 reps with 70% of your single rep max
Week 6
2 sets of 5 reps with 50% of your single rep max
2 sets x 4 reps with 65% of your single rep max
3 sets x 3 reps with 75% of your single rep max
Week 7
2 sets x 5 reps with 50% of your single rep max
1 set x 5 reps with 65% of your single rep max
1 set x 3 reps with 75% of your single rep max
3 sets x 2 reps with 80% of your single rep max
Week 8
2 sets x 5 reps with 50% of your single rep max
1 set x 5 reps with 65% of your single rep max
1 sets x 3 reps with 75% of your single rep max
3 sets x 1 to 2 reps with 85% of your single rep max
To test your strength, do one workout during week 8 or 9 in which you work up to a max single rep for each exercise that was incorporated into the cycle.
Training Frequency
The speed lifting workouts are not designed to create a lot of muscular fatigue. You should be nearly as strong at the end of the workout as the beginning of the workout. Because of the fact that the fatigue is not high, most lifters can perform the workouts listed for each week, three times per week, and you may even benefit from four workouts per week.
Alternate Heavier Workouts With Speed Workouts
The loading cycle for the speed workouts can also be done as a lighter workout that is alternated with a heavier workout that is based on a traditional linear periodization cycle. For example, if you bench on Monday and Thursday, lift about 15% heavier on Monday than the percentages lifted in the program outlined above. When doing the heavier workouts, cut back a little on the number of sets and do not do more than 30 reps per workout for an exercise. Then on Thursday, use the lighter weights in conjunction with explosive lifting by using the sets, reps, and percentages that are listed in the program outlined above. You can do the same thing when squatting or deadlifting on Tuesdays and Fridays. I must also point out that if you alternate heavier lifting with lighter lifting within the same week, you are more likely to reduce the training frequency from three or four workouts per week for each lift, to only two workouts per week for each lift.
You can also use the sets, reps and percentages listed above for a restoration cycle if you feel beat up from constant heavy lifting.
Not all lifters are the same when it comes to explosive lifting. Some respond to it extremely well, and some don’t. In addition, some lifters may respond to it really well in terms of bench presses, but not as well when it comes to squats and deadlifts, or vise-versa.
If you have been using the same old loading cycle again and again and it has stopped working, consider a new variation such as the one presented in this article. Best of training to you.
Related Resources
Explosive Bench Press
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Explosive Squats
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Explosive Deadlifts
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Olympic Lifts
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