While super slow strength training can emphasize form and stability, speed reps can help build explosive power and agility. Both are important things to have if you aim to be well rounded in your fitness.
Speed training is similar to plyometric training in that the movements are performed fast and explosively. Unlike plyometrics, however, you do not get airborne when you perform speed reps. In fact, when performing speed reps on exercises like pull-ups and dips that involve gripping a bar, I recommend holding on tightly!
Additionally, it can help to think about doing the negative portion of the rep as fast as possible, which will engage the antagonist muscles. This means if I am doing speed pull-ups, I will think about pushing myself down away from the bar at the top of each rep.
Before attempting speed reps of any exercise, make sure that you can first perform the exercise at a normal tempo with proper form. It’s also a good idea to thoroughly warm up before this type of training.
In the video below, you’ll see me doing some of my favorite warm-up drills before getting in my speed reps. I’ve borrowed some elements of parkour training as well as some Animal Flow movements, adding my own personal style as well.
If you’re looking to maximize your training, what’s the best speed to perform your reps?
This question comes up often in strength training circles. When clients ask about rep tempo, my answer is usually to focus on proper form and not to worry about speed. If you can do fast reps and keep them clean and controlled, then go as quickly as you like. If you start losing form, then slow down.
How Slow Can You Go?
While fast reps can be helpful for building agility and explosive power, slow training can be a nice way to work on form and alignment. In fact, just three or four slow reps can often be as challenging as twenty fast ones. Going slowly also requires extreme focus, adding a meditative quality to the workout.
One who’s mastered an exercise can do reps at whatever speed they feel like. As far as I’m concerned, true mastery is only attained once the move can be performed with control at any tempo.
Not So Fast
While there are some strength coaches who claim that super-slow training is the best way to work out, I would certainly not make that assertion. As I’ve stated before, there is no one best way to do anything. There are lots of effective techniques and it’s good to mix it up.
With that in mind, I set out to challenge myself by practicing some of my favorite calisthenics moves much slower than usual. I started with basics like pull-ups and dips, then got to work on super slow muscle-ups, pistol squats and even dragon flags.
The human flag is one of my favorite bodyweight feats of strength. It’s also the exercise that I get asked about more than any other. Unfortunately, most people who ask about the human flag aren’t strong enough to actually begin practicing toward it.
The clutch flag is a less difficult variation that’s still visually impressive and just as much fun to practice. Additionally, working on your clutch flag can help you get a feel for the proper body alignment needed to perform a full human flag (aka “press flag”). It can also help you build the strength you’ll need to get there.
The clutch flag is easier than the press flag for a few reasons. First and foremost, as your arms are not in an overhead position during a clutch flag, the length of your body becomes substantially shorter than it would be in the full flag (plus your head and shoulders are on the other side of the pole). This change in body positioning gives you better leverage. Additionally, the clutch grip allows you to squeeze the pole with your entire torso, not just your hands.
Though the two moves are similar, they work your muscles a bit differently. The press flag heavily stresses the shoulders (particularly on the bottom arm), while the clutch flag puts more emphasis on the biceps. It’s more of a pull than a push as far as the arms are concerned.
When you can do a clutch flag for 20 seconds or longer, you might be ready to start training for the full human flag.
Check out the video below for more:
For more information about the clutch flag, as well as the standard human flag, check out the book Convict Conditioning 2, which features Danny and me on the cover!
Spring is in full bloom here in NYC and there’s never been a better time for an outdoor training session.
With that in mind, my brother Danny and I spent the better part of the day yesterday strolling around lower Manhattan getting our reps in on anything and everything we could find.
We hit the bars at a few different neighborhood playgrounds and also made use of construction scaffolding and whatever else we came across.
We practiced push-ups, pull-ups, dips, pistol squats, human flags and lots of other challenging moves, once again demonstrating that you don’t need a gym or any fancy equipment to get a great full-body workout.
Between all the work that went into finishing Raising The Bar, plus keeping up with my personal training clients, I needed a vacation, so I took off to Sayulita, Mexico for a few days last week.
It was great to relax and blow off some steam, but you guys know me – I can’t help myself from getting a few reps in wherever I go!
***If you want to see more photos from my trip, check out my facebook page.***
Since returning, I’ve been busy with a few other projects. I penned a guest blog for Mark’s Daily Apple, and there’s also this interview I recently did with Mike Fitch from Global Bodyweight Training. Plus a few more things I can’t tell you about just yet…
In other exciting news, I am pleased to announce that Raising The Bar will officially be released on paperback on Friday, June 1st, 2012.
Nimble Fitness will be hosting a party to celebrate the occasion that night. All are welcome to attend!
Though the official launch will not take place until June 1, the book may actually be available a bit sooner than that. Check in with DragonDoor.com for more information as the release approaches.
Also, be sure to check out my new highlight reel video if you haven’t seen it yet:
Al Kavadlo is not liable for any injuries or damages that individuals might incur by attempting to perform any of the exercises or feats of strength depicted or discussed on this website. Any individual attempting to does so at their own risk. Consult with your physician before beginning an exercise regimen.
Last week, I wrote about super slow strength training. Today I want to focus on the other end of the spectrum.
