Speed days in strength training: speed work
Speed days are a strength training method in which a basic exercise is performed with a submaximal load but at maximal voluntary speed. It sounds contradictory, but it is exactly this combination that develops the nervous system so that heavy weights start to move more easily later on. And yes — it works for bodybuilders too, not just powerlifters.
Why speed days work
A simple truth: there is a strong link between muscle mass and strength. Function dictates structure, not the other way around. When your nervous system learns to put more muscle fibers to work at the same time, both strength and muscle size increase.
Speed work develops three things at once. First, the synchronization of motor units improves — imagine a tug of war where everyone pulls at the same time and in the same rhythm. Second, new motor units that ordinary training doesn’t engage are activated. Third, the firing frequency of nerve impulses in the nerve cells supplying your muscles increases.
Large motor units need an impulse frequency of at least 30 Hz to be recruited. A beginner simply can’t get there — they have neither the loads nor the skill yet to push hard enough voluntarily. It is exactly this voluntary effort, combined with suitable resistance, that crosses the nerve cell’s excitation threshold. Without it, a large part of the muscle stays essentially asleep.
How to build speed days into your training
The logic of a speed day is clear: the load must be heavy enough to pull the fast-twitch muscle fibers into action, but not so heavy that the movement slows down. Raw powerlifters typically use 70–85% of their one-repetition max. Bench press is done for 8 sets of 3 repetitions, squats for 10–12 sets of 2 repetitions.
Rest between sets is short — strictly 30–60 seconds. This isn’t the rest of heavy strength sets, it’s a rhythm. The goal of every repetition is to move as fast as possible while keeping your technique clean. If your speed drops, either the load is too heavy or the fatigue is too deep.
A typical 6–8 week cycle
Add a speed day to your program as one workout per week for each basic exercise — for example, speed bench press on Monday, heavy on Thursday. After 6–8 weeks, you’ll feel the bar simply moving better on heavy days. After fast presses with a closer grip, I notice that my triceps are honestly sore the next day. It’s a good feeling.
Practical tips for speed work
Technique comes before speed. If the bar travels on a crooked path during the press, you can’t do a single set fast — you just learn a bad pattern faster. Spend a couple of weeks on clean technique work and then add speed.
Judge speed by feel as well. Every repetition should feel explosive. If the bar is already moving slower in the third set than in the first, the load is too heavy for that day — take 5% off for the next session. A speed day is not a fatigue day.
The Westside school is the best-known advocate of this method, but its roots actually lie in Russian powerlifting programs. If you want to dig deeper, here are four worthwhile reads:
- Two dynamic pressing cycles (Elitefts)
- JTS: keep it simple (Juggernaut Training Systems)
- Westside Barbell conjugate method guide
- Training for developing strength and speed
FAQ
Are speed days suitable for bodybuilders too?
Yes. Speed work develops the same mechanisms — motor unit recruitment and synchronization — that also help muscle mass grow in the longer term. It also brings valuable variety to your program.
How often should a speed day be in your program?
One speed workout per week for each basic exercise is the best start for most people. Do 6–8 weeks in a row, then take a break or switch.
Should a beginner start speed work right away?
No. In a beginner, the nervous system already develops through ordinary strength exercise. The speed method comes into play once your training experience is at least a year or two and your technique is stable.
Author: Janar Rückenberg
Come and train! ArtGym
