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Thread: Speed off the floor
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09-02-2015, 12:02 PM #1
Speed off the floor
Hi guys
I'm currently pulling 407lbs raw but speed off the floor has always been my weak point
Apart from more speed work, can you recommend anything to improve my floor speed?
Thank you
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09-02-2015, 01:14 PM #2
Awesome achievement! Not sure I can help but I'll give it a try and maybe some others can chime in with their ideas.
Have you tried deficit pulls? I've read they can help. Especially using it as a tool to trick the nervous system in the same session, by starting out deficit then switch to normal.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-02-2015, 01:20 PM #3
I used to pull while standing on a 100lbs. Plate.I guess that's a deficet pull but we used to get great results with it.The guys that were slow off the floor anyway.You have to really squat down and resist the urge to pull with back only.Good luck.
Last edited by cook; 09-02-2015 at 01:21 PM.
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09-02-2015, 01:34 PM #4
Thank you Sunnyday and cook
I absolutely love deficit Deadlifts, actually did them yesterday after block pulls (not a fan of these) I guess I'll carry on.
I switched a power bar for a texas deadlift bar because that's what my fed uses, and my floorspeed got worse doh
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09-02-2015, 01:41 PM #5
You know??? I used to train with Bill Starr and I remember him having some of the guys doing what he called halting deadlifts.As in halt when you get to the knees.Everyone does top end deadlifts but he had guys do the bottom half if they were weak off the floor.I wish I could vouch for them but my strength was off the floor.(weak lockout)anyway might be worth a try just keep the back tight throughout the pull.
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09-02-2015, 01:50 PM #6
That's a really good idea, I'd completely forgotten about paused Deadlifts, a guy called Delroy Mcqueen who's one of the UKs top powerlifters mentioned them in a seminar he held and I completely forgot, thank you for reminding me :-) definitely going to use them in the next rep or speed day
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09-02-2015, 04:54 PM #7
Do you have a coach? If you want to be a champion, you need to work with champions.
I used to do a lot of reverse band deadlifting, then I ditched over too the no-deadlift program, Jamie Lewis style, doing rack pulls, cleans, powercleans and heavy accessory work instead.
Jamie Lewis, one of my favorites, does programs online.
Brandon Lilly is also running online training programs (cube cartel).Last edited by baby muscle; 09-02-2015 at 04:59 PM.
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09-02-2015, 05:13 PM #8
^Brandon Lilly rocks!!
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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09-03-2015, 07:32 AM #9
Do you lift conventions or sumo? Baby muscle is correct. A coach is the best idea. Do you do pull throughs?
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03-10-2016, 08:49 PM #10
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Also interested in this as well. Great tips so far.
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03-11-2016, 10:50 AM #11
Great wisdom so far. Allow me to summarize and add.
1. Deficit pulls
2. Pause deadlifts just above floor
3. Conventional or sumo
4. Focus tension on bar in advance of pull (powerbars are stiff reducing the kinetic energy of bar bend). Tight tension before power.
5. Do you have video? Some finer points pop with visuals.
6. Do you have a "weak" lower back or aspect to your posterior chain?Training and diet consulting available. Send me a PM.
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03-18-2016, 05:46 PM #12
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When you do reps are you starting each rep from a dead stop?
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08-15-2016, 08:26 AM #13
https://www.instagram.com/p/BG14XObDoIB/
I was trying to upload an image and failed miserably
Met him at a seminar a month or so ago. Hes an absolute god! Sorry about the time its taken to reply, ive been consumed in competing all year
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08-15-2016, 08:27 AM #14
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08-15-2016, 08:34 AM #15
Ok so I've been off of the forums for ages due to competitions.
I pull convo, I managed 200kg so 440lbs at the euros in June.
Have taken my foot off the gas competition wise and concentrating more on form and efficiency. It's apparent that my right hip is higher then my left when pulling this is sapping energy, my right leg is also weaker so plenty to work on.
I'm struggling to upload vids, new phone, no idea how it works!
https://www.instagram.com/p/BGZPMNwjoKn/
This is the 200 in comp. Form totally went out of the window. The main thing I need to work on is bar tension and keeping everything tight upper body wise. Also, hips could be lower, more leg drive etc
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