Speed Work - My Approach - Steroidify Sponsored Athlete

[ckcrown84]

View: https://youtu.be/ruCNhd26YOE?si=7XNXaPYwhdSCNtIj


A big bench requires some speed, read below for some science and training tips
Remember, speed requires violence-- don't be afraid to grunt...

I use speed work to master two bench press skills:

1.A fast, controlled eccentric phase (lowering the bar)

2.A violent, intentional concentric phase (pressing it up)

This boosts neuromuscular coordination and rate of force development (RFD)—how fast I can generate force, crucial for explosive power. Being fast is a skill, one that must be trained.

We crank up the intensity with tremendous band tension, adding variable resistance that peaks near lockout. This forces me to accelerate through the full range, not just off the chest, amplifying RFD by demanding explosive intent against increasing resistance. Bands recruit fast-twitch fibers and sharpen neuromuscular drive, making each rep a battle to maintain velocity. Paired with light to moderate loads, this ensures my RFD skyrockets, enhancing power output across all sessions.

The fast eccentric taps the stretch-shortening cycle (SSC), stretching muscles like the pecs and triceps to store elastic energy in tendons. A quick transition to the concentric phase releases this energy, amplifying power and efficiency. Compared to a slow eccentric, the rapid descent shortens time under tension, lowering energy expenditure by reducing active muscular work and leaning on elastic recoil. Research backs this: faster eccentric cadences boost concentric velocity, making the lift feel easier.

However, control is non-negotiable—uncontrolled speed can stress joints, not reduce it. When done right, the fast eccentric saves energy while priming my nervous system for a sharp, explosive start, training motor units to fire rapidly. This synergy of speed, coordination, and power translates to a stronger, more efficient bench press over time.

Speed work isn’t just about moving fast—it’s about intent, precision, and programming my body to dominate the bar. With proper form and velocity tracking, it’s a proven way to build explosive strength safely.

Speed Work - 3-Session Wave for Bench Press:

•Session 1: Target ~1 m/s
•Session 2: Target ~0.8 m/s
•Session 3: Target ~0.6 m/s




View: https://youtu.be/L5ZRHUS2Zd4?si=_RIxN3pzWPMD19Tj




View: https://youtube.com/shorts/bvZiDPhP_HM?si=CO_nTfz_3Lh-nRT5


Drop some questions below Or arguments!

 

[ckcrown84]

If I wanted to set some aggressive speed PRs and train with violance, it would probably look like this:
500 test
400 Masteron
100mg Tren E

Then over the course of 20 weeks we'd top out at
500 Test
600 Masteron (or switch to 1-Test at around 200mg)
300/400 Tren E

Then ~1 week out from gameday add in Tren Ace


Ahhhh Shit

 

[ckcrown84]

Bump

 

[nukklehead]

Do you follow a pseudo WSB/Conjugate template? i.e DE/ME days? Im an older lifter (multi ply bencher--do some occasional raw comps) so my program is based upon how I want to compete next. I rotate in speed work through my blocks. i.e I may do 4 weeks or so of speed work then break off for a bit to allow joints to recover. I love how you lift with "intent" as I do too. Try to convince the young'uns on "intent" but falls on deaf ears mostly. Best lifts @ 181----429 multiply 353 raw, ---47 y/o at that time. 55 now and numbers are starting to fall off. I mostly focus on staying uninjured and shirt work at this stage of life to have fun. Enjoy your posts. Keep up the good work. Father time is a mother f*****.

 

[ckcrown84]

Do you follow a pseudo WSB/Conjugate template? i.e DE/ME days? Im an older lifter (multi ply bencher--do some occasional raw comps) so my program is based upon how I want to compete next. I rotate in speed work through my blocks. i.e I may do 4 weeks or so of speed work then break off for a bit to allow joints to recover. I love how you lift with "intent" as I do too. Try to convince the young'uns on "intent" but falls on deaf ears mostly. Best lifts @ 181----429 multiply 353 raw, ---47 y/o at that time. 55 now and numbers are starting to fall off. I mostly focus on staying uninjured and shirt work at this stage of life to have fun. Enjoy your posts. Keep up the good work. Father time is a mother f*****.

Great response and question!


I do not do a DE/ME day, and instead have a
Dynamic Effort, which I brand as a "Force Development" day. I also wave this and take breaks for my elbows. Especially since I am a fan of lots of band tension, which can do a number on the elbows.

My force development day is then followed by hypertrophy work, and as I get closer to competition the hypertrophy work goes away and its just force dev work with heavier loads and longer rest periods.

My other bench day, is currently 3x6, but front loading the first set with an AMRAP and then following up with 2 sets of six. Then secondary work is hypertrophy oriented.

Once I max out my 3x6 I will shift into a 4x3 + Amrap protocol, then 4x2 + Amrap protocol

 

[Worf]

As a "retired" power lifter with mediocre numbers I'd have to second nukklehead ( a dude that's been around here for a bit). I effectively used DE/ME days when I first switched from progressive OL to conjugate. Speed work was absolutely huge in my development. However as time and totals went on, including age. Speed work was almost as hard on my joints as ME. As a recreational dad bod lifter, I now wave both. For a guy that's up and coming in his prime, I'd follow the methods outlined in Louies stuff as far as the %, but don't get too ego driven with that stuff if you're raw.

 

[ckcrown84]

As a "retired" power lifter with mediocre numbers I'd have to second nukklehead ( a dude that's been around here for a bit). I effectively used DE/ME days when I first switched from progressive OL to conjugate. Speed work was absolutely huge in my development. However as time and totals went on, including age. Speed work was almost as hard on my joints as ME. As a recreational dad bod lifter, I now wave both. For a guy that's up and coming in his prime, I'd follow the methods outlined in Louies stuff as far as the %, but don't get too ego driven with that stuff if you're raw.

Definitely agree, I have a few tactics i've developed.
As you mentioned, overuse can certainly become a problem, its important to track how many weeks in a row you can recover from repeated efforts at certain intensities and approximate volumes

What I do is several waves, and my speedwork ranges from "traditional westside" to more of a force development day with higher intensities.

So I start out block 1 (waves 1-4) as "traditional" speedwork, around 9x3 sets and starting with high band tensions and ~40% est 1rm all the way up to around 65-70% on week 4

Then on block 2 I reduce my volume significantly and lower band tension, averaging only 6 sets of 1 for "meaningful volume" but at very high force outputs--then on my other bench day its relatively easy as well.

its important to note that as my secondary movement, its not super high demand--its pushups lol

After this 2nd block, I will remove bands and then focus on a high repetition volume/speed combo (6x6) and my other bench day would be primarily volume based.

Then after another 4-8 weeks (or a competition date in site) I will pivot again to a similar speed cycle as described above.

 

[ckcrown84]

In short
4 week wave 1 (9x3 at higher intensities each week with high band tension)
4 week wave 2 (~6x1 as ascending singles, high force output med band tension)
4 week wave 3 (volume based, no band, 6x6 with ascending loads week to week)
Then after that, depending on need, I can pivot back into a force development emphasis, or continue building some combination of volume and intensity.

 

[nukklehead]

Nice Approach. Maybe an old dog can learn something here that can be morphed into something my AARP ass can use...lol... like your posts

 

[ckcrown84]

Nice Approach. Maybe an old dog can learn something here that can be morphed into something my AARP ass can use...lol... like your posts

Thanks fam, yeah basically going from higher rep, lower intensity to lower rep, higher intensity but still staying within the confines of "speed"

if you were using a tendo it would look soething like
Wave 1 (4weeks) would be around 1m/s to .7m/s
Wave 2 (4 weeks) would be around .7 to .5 so more "strength-speed" but still high speed intention--but significantly less volume

 

[ckcrown84]

Today is the big bench day. 5:30 can't come fast enough lol

 

[ckcrown84]

As a "retired" power lifter with mediocre numbers I'd have to second nukklehead ( a dude that's been around here for a bit). I effectively used DE/ME days when I first switched from progressive OL to conjugate. Speed work was absolutely huge in my development. However as time and totals went on, including age. Speed work was almost as hard on my joints as ME. As a recreational dad bod lifter, I now wave both. For a guy that's up and coming in his prime, I'd follow the methods outlined in Louies stuff as far as the %, but don't get too ego driven with that stuff if you're raw.

read my responses for context

 

[mademyselftheman]

As a guy totally new to Powerlifting why the Masteron?
I always was thoughts its a cosmetic finisher for a cut stack?