Speed Strength Days: The Secret to Explosive Power

Strength is the cornerstone of athletic performance, and for the functional fitness athlete, it’s the foundation that supports every movement from heavy Olympic lifts to gymnastic feats. But when we talk about strength, we often overlook one of its most crucial aspects: explosive strength. This dynamic component is what helps you accelerate through a heavy snatch, drive out of the bottom of a squat, or transition seamlessly from one movement to the next in a high-intensity workout.

What Is Explosive Strength?

Explosive strength is the ability to exert maximum force in a minimal amount of time. It’s what powers an athlete’s jump, sprint, or explosive lift. Unlike pure strength, which focuses on maximal load capacity, explosive strength is all about speed and power—moving a moderate-to-heavy weight as quickly and efficiently as possible. This quality bridges the gap between strength and athleticism, making it a vital component for functional fitness athletes.

A Conversation with Louie Simmons: Speed Days at Westside Barbell

During my time at BoxLife Magazine, I had the privilege of speaking with Louie Simmons, the legendary founder of Westside Barbell. Known for revolutionizing powerlifting, Louie emphasized the importance of developing explosive strength through what he called “speed days.” These sessions are designed to train the body to produce force rapidly, using submaximal loads performed at maximum velocity.

Louie explained that Westside Barbell’s speed days typically involve using 50-60% of your one-rep max (1RM) for compound lifts like the squat, bench press, or deadlift. Bands or chains are often added to increase accommodating resistance, forcing the lifter to accelerate through the entire range of motion. The goal? To build explosive power that translates to heavier lifts and faster athletic performance.

Why I’m a Fan of Speed Days

One reason I’ve personally embraced speed days in my programming and my athlete's training is the opportunity they provide to increase training volume without overloading the body. For example, adding a second squat or pressing day with submaximal weights allows you to focus on speed and technique while reducing the wear and tear associated with heavy loads. This approach not only builds explosive strength but also enhances movement efficiency and reinforces good mechanics under fatigue.

How Explosive Strength Benefits Overall Strength and Fitness

1. Improved Neuromuscular Coordination: Explosive movements train your nervous system to recruit motor units more efficiently, leading to faster and stronger muscle contractions.

2. Increased Power Output: By focusing on speed, you develop the ability to move heavier weights more quickly, which translates to improved performance in Olympic lifts and other dynamic movements.

3. Better Force Transfer: Explosive strength improves your ability to transfer force through your body, a critical skill for movements like muscle-ups, handstand push-ups, and sprinting.

4. Enhanced Recovery: Speed days are generally less taxing than max-effort days, allowing you to recover faster while still making progress in your training.

5. Versatility Across Modalities: Whether you’re tackling a chipper or a heavy lifting day, explosive strength helps you maintain efficiency and power output across diverse workout demands.

Incorporating Explosive Strength Training into Your Routine

To harness the benefits of explosive strength, consider adding speed-focused sessions to your weekly program. Here’s an example of how you might structure a speed day:

• Squat: 10-12 sets of 2 reps at 50-75% of your 1RM.

• Bench Press: 8-10 sets of 3 reps at 50-75% of your 1RM, performed as explosively as possible.

• Dynamic Accessories: Include movements like box jumps, kettlebell swings, or medicine ball slams to further develop speed and power.

• Focus on Rest: Keep rest periods short (60-90 seconds) to maintain intensity and train your body to recover quickly between efforts.

The Big Picture

Explosive strength is more than just a supplement to heavy lifting; it’s a critical element of becoming a well-rounded athlete. Whether you’re chasing a new PR, improving your efficiency in WODs, or building a resilient body, developing explosive strength will pay dividends. So take a page from Louie Simmons and add some speed to your training—you might be surprised at how quickly your overall strength and athleticism take off.

Introducing Power Volume 2

If you’re ready to take your explosive strength and overall fitness to the next level, look no further than Power Volume 2. This program incorporates many of the principles discussed here, including dedicated speed days each week: one for the upper body and one for the lower body. Using 3-4 week waves of 60%, 65%, 70%, and 75% based on maxes established during test weeks (Weeks 1 and 5), Power Volume 2 ensures progressive overload while emphasizing explosive movement.

This structured approach not only builds explosive power but also improves your lifting mechanics, strength and overall athletic performance. Whether you’re a seasoned athlete or just starting to explore advanced programming, Power Volume 2 offers the perfect balance of volume, intensity, and recovery to help you achieve your goals.