How To Speed Bench (Dynamic Effort Method Training)

Speed work is many times misunderstood by a lot of people on how it needs to be done and why it works when performed properly. Dynamic effort training when done right will increase your explosiveness and lead to faster strength gains in the gym. In this video, we walk you through the speed bench and what that speed to weight ratio should look like.
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[@jayc8442]

Your giving so much knowledge in 4-5 minutes . Favorite videos to watch!!! Thanks for sharing

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[@someHandle95]

One of the GOATs dropping knowledge ! This is gold ! 🔥

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[@rogivickson1652]

Keep it coming, really appreciate this info. Maybe in future you film full workouts?

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Thanks!!! Please join patreon to help support the channel www.patreon.com/wenningstrength

[@WenningStrength]

Thanks!!! Please join patreon to help support the channel. We also post full workouts there www.patreon.com/wenningstrength

[@jefferylord3068]

look at you mr flatbelly, people will forget your a powerlifter if you get any slimmer! great video btw summed up less weight move it faster!

[@maxxresults3974]

here at texas muscle builders have started to implement this in our training rotations and have made some real gains. Thank you, Matt for the info

[@WenningStrength]

Glad to help!!

[@jakubczaczkowski627]

wow, never seen such a good explanation

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🔥🔥🔥🔥

[@NycilSikiclas]

Very nice and instructive! Thank you! This leads me to rethink my routine to safely but surely overcome my current plateau. Speed is important to deliver power. As Mickey said to Rocky: "speed is what we need, greasy fast speed!" A few comments/insights for the sake of rigor, probably sounding obvious: 1/ When you plot a curve, please indicate the labels on the x-axis and the y-axis to be sure that we follow your explanations more than we guess them. 2/ The formula you use in your demonstration: F = ma is Netwon's law relating force F, mass m and acceleration a. But just beware of mixing acceleration and speed. Acceleration is the rate of change of speed per unit time. 3/ In fact when you talk about speed, you implicitly talk about power P, i.e. the amount of force F developed at a given speed v: P = Fv. It is also the energy delivered per unit time. For a given amount of energy, the faster you can deliver it, the more powerful you are. In your example with the big truck and the bullet, it is about kinetic energy which is proportional to the mass and the square of the speed E = 0.5 mv^2, which is not much about power. And this is power which in fact matters when you press. 4/ When bench pressing the faster you go, the more power you deliver. For a given energy that you must spend to move your bar against gravity over, say 60 cm, from chest to the height that your arms can reach, it is that energy over the time to complete the displacement of the weight. For instance, consider 100 kg at bench press. The energy needed is F times distance: 100 x 9.81 x 0.6 = 589 joules of energy. If you do that in 1 second, that is a power of 589 watts you deliver; if you do that faster, say 0.7 second that is a power of 841 watts, nearly 250 watts more!

[@WenningStrength]

Now consider that most watching this video are not versed in physics - making my references easy to understand is crucial

[@NycilSikiclas]

@@WenningStrength Sure, the take-home message of the video is delivered. I meant to put a bit more info for the picky and/or interested reader. Anyway, thanks for the great work.

[@mladenkrsmanovic5814]

Bruce lee did this type of training,that is why he was so strong and fast yet he had lean body but explosive.Good tips and good luck man👍

[@rachelfoster8595]

So much expert info packed into this video!

[@WenningStrength]

🙏🙏🙏

[@codespher3128]

I believe what you are really talking about is momentum. F = ma Momentum(p)=mv/t. So in terms physics force becomes F = p/t which adds the time for lifting duration into the equation which you are saying that we should lower. Then force becomes higher indeed with faster speed lifting.

[@WenningStrength]

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[@rayhanes1347]

I train for speed on the squat and bench and you're right. I heard it first from Blaha and saw Larry Wheels build up to his max with speed first. It feels good too.

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[@davidjd123]

I also notice boxers like GGG had this type of power without too much speed. his grip strength and forearms strenght was the reason I believe, along with amazing punching technique, I think a lot of fighters leak energy at the beginning of the chain. most fighters with ko out power usually relying on velocity more than mass.

[@skaterforlife2]

Wouldn't you have loved if this was part of the curriculum for school or college. Best class ever and always wanting more!

[@WenningStrength]

Please share

[@lottasvard953]

great information coach wenning. i always go too heavy on speed days

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[@AbesamisM]

thank goodness i found this channel. makes everything interesting and simple

[@WenningStrength]

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[@kwizzo9509]

So well explained! Thank you. My speed benching is too slow at 50%+bands, like I’d been advised. I’ll drop it to 40% and get more ballistic. I can attest to getting worn down by 50%, and it robbing some pounds from a Max Effort day. That weight box squatting with bands can really kick my ass. I had reduced the number of Dynamic set volume to compensate. Thought it was just me. That’s just stupid. Lesson learned! I’ll add the volume back in and just reduce the weight to 40%.

[@WenningStrength]

Thank you. Check out our patreon channel we would love to help ya and show ya more www.patreon.com/wenningstrength

[@westernslopestuff6693]

Great video. Great channel. Keep them coming Coach Wenning. I appreciate the information you give us and I am applying the information to my life.

[@WenningStrength]

I sure try!! Just need more ppl reposting and helping build the channel

[@dansan9858]

Thanks Matt.

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www.patreon.com/wenningstrength Help the channel here my friend

[@scannon90]

That was a very easy to understand presentation on an often misunderstood topic.

[@WenningStrength]

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[@Gonzomedic1]

Thanks Matt!

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Thanks Thomas!

[@Daviswilder1]

Keep up the good work man. This has never made more sense than it does right now. Thank you!

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[@freywatson752]

Thanks

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💯💯💯💯

[@HazedLiqz]

Biggest cue that helped me with speed bench was make it violent. If it looks safe to be hit by it it’s too heavy.

[@joaovc87]

About time for Matt’s KZbin channel! Great content monster!!!

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[@boom-bm1kl]

Awesome information!!

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[@thebeast-vn5hn]

I do speed bench after i finish my normal bench session on the same Day same as heavy static hold after my speed work but i do have a second bench Day were i do floor press and dips jm press i do it all i bench 440 at a 225 bodyweight and im also natural

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[@idealstrength]

Looking jacked!!! It must be the glasses ;)

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🤣🤣🤣

[@MasterDwarf]

Love your new content!

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[@AngusLogan]

Great video!

[@Ttlwar]

cool shit will try tonight

[@WenningStrength]

⚡️⚡️⚡️⚡️

[@gnardypascoski7]

Great video✋

[@WenningStrength]

THX!!

[@solangus7730]

I bench 2 times week 1 time raw with slingshot work after working sets and another bench day I focus on boards for lockout and use bands for paused reps wide grip to build up bottom part of bench,when should I throw in speed training on that day also ,because my normal bench day is busy do bench than incline weighted dips n flys,also throw in JM press on tricep day,need program to fit everything in so my tries are recovered for bench days,also bench n squat over head press rows etc but more focused on bench training

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[@josteincarlsen2905]

Thanks from Norway!!

[@WenningStrength]

Thanks 🇳🇴

[@hallelujahptLord]

Can you do a video on where to use speed work. Is it only for bench, or should I use it for legs and back as well?

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[@derrickhobbs8842]

Ladies and Gentlemen, boy and girls: this is how you build a big bench and big chest--you just witnessed it.

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💪💪💪

[@davidjd123]

I wonder if Incline speed bench would be better for punching?

[@julianperry4242]

What’s a good cue to maintain tightness during speed bench? When I drive the bar into my chest with as much force as I am, my body bounces out of my starting position.

[@WenningStrength]

Got some ideas. Msg me on my patreon www.patreon.com/wenningstrength

[@bangermccrusher]

Instant like!

[@armyvet6423]

Matt, You didn't mention the optimal sets and reps scheme for speed benching. Also, what weight should be used (%of your 1RM)?

[@WenningStrength]

Sets and reps we'll get into more in the future. This night was sets of 8 at 3 reps. 50% of your 1RM or less depending on how fast you're moving the bar - needs to feel like a punch

[@armyvet6423]

Wenning Strength Thanks Matt!

[@BigHorseman]

This is a fantastic video. Can you talk about how to program this into a 12 week cycle? Thanks so much!

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[@heitamerroutabi5086]

Please sir what should i do next the speed work in my program after doing 8 sets of 3 reps

[@WenningStrength]

Join patreon workouts 🔥🔥🔥

[@rihards1767]

Awesome video. By the way, do you think beginner lifters (under 225lbs bench) should mess with speed bench and dynamic effort training or incorporate it once you reach certain level?

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[@hassofass]

How many sets and reps would you recomend? 5 Sets of 3 by 50% 1rm without band and chains?

[@alanhobson5587]

he advocates using 3 week waves w/ one 'deload' week. Each week goes up by 5% from 30% in intensity (not including accommodating resistance) and decreasing volume from 10x3, to 8x3, to 6x3. Upper and lower the same.

[@WenningStrength]

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[@frankengymstein]

Hi, is it ok to do a two to three-second eccentric on the way down just to have control and then explode? Is that ok for speed work?

[@WenningStrength]

Come on to patreon let’s discuss www.patreon.com/wenningstrength

[@ezequielalgaze4736]

You are already in the “ like bottom without even watch the video yet “ category... STRONG

[@vaushawnbrown2110]

Great, video. If we don't have bands or chains , about how much weight(% of 1rm) would you recommend for speed work? Sets,reps, and rest?

[@WenningStrength]

50% or under. Needs to move as fast as you can. It's brain training.

[@vaushawnbrown2110]

Wenning Strength thanks!

[@moritzr466]

good vid, but acceleration is change in speed, so units would be m/s^2 not m/s as you had it in the video. you were confusing speed with acceleration a bit there

[@WenningStrength]

Appreciate the correction!

[@mach5jeep]

that's the fastest bullet ever

[@wdshadwick2]

is that a size medium shirt you're wearing? arms are getting huge man!

[@WenningStrength]

2xl

[@stevetechsupt1]

Awesome video Matt what kind of rest intervals, reps and sets do you use for speed work? For bench I've been using 5 to 7 sets of 3 reps with 1 min rest intervals.

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[@julianperry4242]

I got confused about the 4-6 seconds bit. Do you mean within the set?

[@WenningStrength]

Hmmmm :)))

[@spurdosparde804]

how many reps and sets should i aim for when doing speed work?

[@WenningStrength]

www.Wenningstrength.com Check the manuals - 🏆🏆

[@ve_rb]

How do you guys feel after DE day? I always feel like I have so much left in the tank after my DE lifts

[@WenningStrength]

Ask on Patreon and we can peek at ur programming

[@Renejime9288]

Can we substitute flat bench with incline bench press for speed bench?

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[@Veysey02]

WHAT EQUIPMENT CAN YOU USE TO TEST SPEED

[@WenningStrength]

Accelerometer

[@Andy-tf2il]

Interesting ... How many sets and reps, Matt?

[@WenningStrength]

Thank you. Check out our patreon channel we would love to help ya and show ya more www.patreon.com/wenningstrength

[@pablorestrepodiaz8520]

Excelent video, please film workouts

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[@kindredessex3827]

Would you try this with an earthquake bar?

[@harvinsandhu2ooo]

So do you use 20% instead of 40-50%?

[@WenningStrength]

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[@MARKSMAN108]

But if your a powerlifter who cares how long it takes you to reach maximal strength potential? There is no time limit you can grind out a rep for 15 seconds on competition if you need to. sure speed training can help but it should play a minimal role if your a competitive powerlifter...

[@mattwenning2164]

😂😂😂😂

[@WenningStrength]

Too bad powerlifting is full of misinformation. Really want it explained?? See ya on patreon

[@vardaspavarde8480]

so dynamic efort might be better than max effort?

[@Nik2555]

Both are important and go hand in hand.

[@WenningStrength]

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[@benjaminjones268]

Hi Matt, could you cover jumping for rugby athletes.thanks

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[@SuperSk33t]

@wenning strength Do you have a source/study for the speed component making peak strength production faster?

[@mattwenning2164]

Trevor yup my world records and no injuries :)). If I waited for research I would have retired at 500lb bench

[@mattwenning2164]

Trevor first of all Western science will never prove training programs for many reasons. One being control groups and length of study. The only thing we have to use as viable research is the old Russian texts and we have to consider its for Olympic lifting. Point is sometimes you just have to trust ppl that have been doing it a long time and listen to people that improved over 20 years

[@someHandle95]

That guy talking to you is not the real Matt Wenning.

[@WenningStrength]

Sure is 👍👍

[@treesmasher823]

How many seconds is .7 meters? Thanks

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[@billhornmusic]

Question: (I've watched both DVD sets.) When you get to week four and deload, do you assume an increase in your max when setting up percentages and starting back at 30% for week 5?

[@WenningStrength]

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[@johndonovan5521]

Good Lord Matt, it looks like ur in the 275# weight class!!!!

[@WenningStrength]

💪💪💪💪

[@WenningStrength]

268

[@user-hc5pi5zh5j]

sets and reps?

[@WenningStrength]

All located on patreon my friend

[@xXUndfeated3Xx]

A=m/s^2

[@WenningStrength]

💪💪💪💪

[@theprodig287]

Speed and acceleration are different bro

[@WenningStrength]

Yea??? To the average person it gets the point across. But thanks for all Your help in the field. We need more like you!!!

[@sexyboi2221]

Is bench press enough for chest?

[@WenningStrength]

Ask questions here my friend 💯💯💯 www.patreon.com/wenningstrength

[@rickuyeda4818]

Need sets and reps!

[@WenningStrength]

Sets and reps are located on patreon. See ya there www.patreon.com/wenningstrength

[@natewilson5679]

How many times a week/month do you train for speed?

[@WenningStrength]

Once per week

[@natewilson5679]

Thanks bro!

[@ThePokeCzech]

3,000 meters per second?! What bullet moves that fast? That's like 1.5 miles in a second.

[@WenningStrength]

Thanks for all your help!!!