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Author Topic: PHAT Speed Work- Layne Norton  (Read 571 times)
Roger Bacon
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« on: November 14, 2013, 08:42:47 PM »

What does the PHAT routine mean when it says "speed work" on the hypertrophy day? For example:

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats

6 sets of 3 reps with 65-70% of normal 3-5 rep max
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« Reply #1 on: November 15, 2013, 04:05:05 AM »

low volume of sets/reps, heavy weight
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Roger Bacon
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« Reply #2 on: November 15, 2013, 11:40:34 AM »

low volume of sets/reps, heavy weight

Okay, but am I suppose to do it fast or something?
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Yev33
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« Reply #3 on: November 15, 2013, 02:00:11 PM »

Not sure about Layne's version of speed work but the standard version is lighter weights lifted as explosively as possible. Multiple sets 6-8 of 3 reps or less with 50%-70% of your 1rm. The point is to apply as much force into a lighter weight as you would with an all out one rep max.
Very often accomodating resistance is used as well (bands and chains) to further encourage "accelerating" the weight on each rep.
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« Reply #4 on: November 15, 2013, 03:01:25 PM »

Okay, but am I suppose to do it fast or something?


no clue... it's all BS to me

i like controlled movements for everything to prevent injury
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Wolfox
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« Reply #5 on: November 15, 2013, 03:44:55 PM »

Fuck this speed work bs. Not needed. At best it sounds like active recovery.

Whenever you squat heavy you should do it with speed. Every squat workout is speed work. Warmups are more controlled of course.
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« Reply #6 on: November 15, 2013, 06:06:05 PM »

Fuck this speed work bs. Not needed. At best it sounds like active recovery.

Whenever you squat heavy you should do it with speed. Every squat workout is speed work. Warmups are more controlled of course.

In way you are correct. It is very useful for powerlifting though. Whether or not it actually builds "speed" is debatable. It does however let you perfect your form with lighter weights without draining your CNS.
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Roger Bacon
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« Reply #7 on: November 15, 2013, 08:03:30 PM »

cool, thank you! I tried to google this but couldn't find anything.
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