Training for speed - Charlie Francis

Expert Discussion Strength Training
1

Charlie, in your book, you said that in your career as an athlete, at one point you suffered a quadricep rupture which only limited you to only tempo work and you could no longer do speed-work. This ment that you had extra CNS energy reserves so therefore you ‘blow it up’ in the gym.

You said that your bench press strength went from 180lbs to way over 300 lbs by ‘starting off with maximum weight and then fininishing the workout with burnout sets at moderate weights’, and by doing this your strength went up on an average of 15lbs a week. Is it alright if you can explain your precedure of this method?

2

Charlie,

In Speed Trap it also states that Ben, unable for speed work with a bad hamstring injury, compensated with additional gym-work.

I would also appreciate it if you could expand on the reasoning & prescriptives behind this.

Thanks.

3

What were the burnout sets like? Were any of them pushups? I am thinking of adding these to my training shortly, but I am not sure how to do it.