A popular approach to improving the deadlift is to utilize the concept of "speed" work. The idea is to work on bar speed – usually using 50-70% of 1-rep max – in an effort to improve rate of force development, which in turn will (likely) allow you to lift heavier loads.
I just call it technique work. The end goal is the same. It allows lifters to use a weight that emphasizes pristine form and to be able to "own" positions to better express strength.
There are two ways I like to program speed/technique work:
Method One: I'll have an athlete hit 1-3 sets of 1-3 reps (max-effort work, 80-95% of 1-rep max) and follow that with 6-10 sets of 1-3 reps of speed work. So it may look something like this:
Week 1:
A. 1x2 at 80%
B. 5x3 at 60%
Week 2:
A. 1x2 at 82.5 %
B. 6x3 at 60%
Week 3:
A. 1x2 at 85%
B. 7x3 at 65%
Week 4:
A. 1x2 at 90%
B. 8x3 at 65%
Method Two: I'll have him or her perform some technique work after some heavy(ish) squats on a second lower body day:
Week 1:
A. Heavy Squat Variation
B. Deadlift Technique: 10x1 at 70% (30-45 seconds rest)
Week 2:
A. Heavy Squat Variation
B. Deadlift Technique: 12x1 at 70% (30-45 seconds rest)
Week 3:
A. Heavy Squat Variation
B. Deadlift Technique: 15x1 at 70% (30-45 seconds rest)
Week 4
A. Heavy Squat Variation (de-load)
B. Deadlift Technique: 20x1 at 65% (30-45 seconds rest) – Tony Gentilcore
A popular approach to improving the deadlift is to utilize the concept of "speed" work. The idea is to work on bar speed – usually using 50-70% of 1-rep max – in an effort to improve rate of force development, which in turn will (likely) allow you to lift heavier loads.
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