Speed work for Endurance-type & Velocity

Hello everyone

Was just listening to episode 23(I think) of The stimulus matters with Mike Allen and really wanted to dive a bit more into this.

Is it something you found usefull with lower level athletes?

I working with quite a few quarterfinle+ Endurance type athletes (females too) and never really felt that this method moves the needle. Usually when I try to teach them to work on generating more speed I use ques on faster stand-ups from cleans and use of more intent on STR work especially on warmup weights...

Doing speed work as it prescribed in Conjugate always felt less usefull in as stand-alone work and i usually just spread this kind of work through warmups, cues in Cleans etc.. feeling like I'm getting the same amount of work and benefit anyway.

Also maybe that's just too early of a stage to try this approach for them?

I did begin implementing reverse band style work for them following the podcast for ME work - interested to see how it goes.

If you would, how would you implement Conjugate Speed-day work for this level athletes?

As more of a same type of athlete myself I tried using this method here and there for myself but never saw good outcomes. Just deloading my heavy work. So i didn't stick to it much. Good to keep things firing on lighter weeks/periods but not to build actual abilities.

Nothing made me move lighter weights quicker than better technique and higher top-end strength + the actual cue and intent to do so. So maybe that's just a heavy bias I hold myself....

Also a question regarding velocity. Sport specific practice aside.

Say you program it for more of the basic lifts and you make progress on paper. Faster velocity on heavier loads as the peak of what you can wish for as good outcome.

Logic tells me it means you can now also move heavier loads on the lower velocity or simply put you got stronger - then how is this approach better doing that the other way around? (Increase 1rm - and let's just add avoiding too much grind doing so). Which also seems more sport-specific for like rogue comp or heavy deadlifts for reps you can meet here and there.

Overall difference in weekly-monthly fatigue and energy demand ?

Is there any other benefits?

If I want to get up faster doing wallballs for example? But then isn't just working on doing that while working on the actual wallball cuing for faster cadnece a better way to improve it?

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