hat really made excited me was this part, because I never even thought of this as a possibility (not that I have the equipment to measure this
dSpeed and Power Training Percentages
For those who don't have the equipment, the Speed and Power Training Percentage line up well.
Speed Training
10-40% of 1 Repetition Max, with around 30% being the sweet spot.
Power Factor Training Device
About 10 years ago, I puchased the Power Factor Training Device for just around $100.
It was a device with a wire that attaches to the Barbell. It measure Watts.
The Power Factor equated to a bathroom scale it provide a fairly close measurement of Power Output.
It measured Power Output for 1 Repetition. Then needed to be reset for measuring another Repetition.
In measuring my Power Output in Jump Squat for Speed Training, my optimal Training Percentage was 27% of my 1 Repetition Max.
Thus, the feedback it provided indicated that the optimal Speed Training recommended was close to the 30% Sweet Spot. There was probably a plus or minus factor with the reading the Power Factor provided; like a bathroom scale.
Power Training
48 to 62% of 1 Repetition Max.
This is a good Guideline for Power Training that I have used that produced my Personal Best Powerlifting Meet Squat, Bench Press and Deadlift.
Thus, both the Speed and Power Training Percentages provide are effective, if you don't have the equiment to measure it.
Practical Experience
In working with the Speed and Power Training Percentages over time, you learn to feel and see it.
While it doesn't provide the accuracy of equipment that measure it, it ensures that you are in The Zone.
Car Example
Let's use the example of learning to stop your car when a light turns red that you are coming upon.
Through Practical Experience you learn how much pressure to apply to the brakes based on how far you are from the red light.
You don't use any equipment for the feedback on it.
To some degree, in a Speed or Power Training Program, you eventually learn, as well.
However, a device that provides you with Watts would allow you learn faster; associate the number with the feel of what Speed and/or Power is and in working with other to be able to see it, as well.
The Westside Speed (really Power) Training Method
The Power Training Percentage is the Method and Protocol for the Westside Speed (Power) Training Method.
No equipment is used to measure Watts.
PUSH To Measure Power
Brett Jones, Craig Maker and Fabio Zonin use PUSH to measure Power.
This appear to be a very cool device but more than, at this point, I want to spend.
Brett may want to chime in here with more information on PUSH.
I never even thought about the fact that your daily 1rm could change so frequently
Bulgarian and Russian Training Percentages
Your 1 Repetition Max, as you read, can vary from one training session to the next.
With that in mind, let look to methods that are used.
1) Russian Training Percentage
The Russians base their Training Percentage off their 1 Repetition Contest Max.
That means a lot of their training revolve around training in the 80% plus of 1 Repetion Max Zone.
2) Bulgarian Training Percentages
The Bulgarian Training Percentage are based on their Gym Training Max for that session. I am not sure how they come to determine that.
However, this method is much more accurate; since your strength varies from one training session to the next.
The Bulgarians then use Training Percentages for that Training Session that are in the 90% of 1 RM; this essentially equates to the Russian Training Percentage of around 80% of 1 RM Competition Max.
With that in mind, let's look at
Autoregulate Training
This simply means if things are hard one day, you back off.
If the Bar Speed isn't moving as fast as it should, decrease the load to the Bar Speed that does feel right.
If things feel easy, increase the weight for that particular day.
Power Measurement Devices
1) These device are very cool and provide you with great immediate feedback.
These devices provide immediate feedback so that you are able to learn the feel of it and to see it when others are in The Zone.
2) If you don't have one, over time, Practical Exerience in the feel and being able to see it with other works.
Practical Exerience (via Autoregulating) with Olympic Lifter, The Westside Powerlifters, etc. has been used for decades because it work.
Filming Your Movement
If you have someone who can film your movement, this provide some good feedback on the Speed and Power of the Movement.
It allows you to match up how fast you are moving the weight, linking it to the feel of it.