SPEED WORK FOR RAW LIFTERS

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Dynamic effort work can be a really useful tool for both raw and equipped lifters, as long as you don’t fall into the trap of getting “stuck” in the typical recommendations for volume and intensity. Here are my suggestions for using it as a raw lifter:

— First, don’t just jump full-bore into the conjugate method if you’re not using it already. Start by using speed work as your light day variation for the competition lifts.
— Second, do start with the general recommendations. They exist for a reason.
— Most raw lifters will probably need less accommodating resistance (especially band tension) and more volume. If you don’t see results using the general recs, begin by increasing your volume from 8-12 to 15-20 sets.
— You can use time or velocity metrics to help choose the right working intensities, but start simple before trying to incorporate them.
— DON’T FORGET TO USE THE RE METHOD AS WELL. Check out my recommendations in this video:    • ACCESSORY WORK FOR POWERLIFTING  
— If you’ve read this far, I’d really appreciate your suggestions for FUTURE content that you’d like to see from me (both in terms of my personal performance and my educational videos).

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