Heavy but fast = GREAT ATHLTES

    One of the major benefits of training with heavier weights is the increased recruitment of Type II muscle fibers.  These muscle fibers are also known as fast twitch muscle fibers and play a huge role in athletic ability.  These muscle fibers are able to generate much more force than their counterpart Type I muscle fibers.
    Any sporting event that involves speed, quickness, and explosion will rely heavily on these Type II muscle fibers.  By training with heavier weights we are heavily recruiting and training these muscle fibers.  We are also able to convert a small amount of non type II muscle to these fast twitch muscle fibers allowing us to become more powerful and explosive.
    When lifting heavy weights you also have to keep in mind move them fast. That means to use loads that are 50 to 60 % of your 1 rep max (RPM), AND NEVER LIFT TO FALIURE that teaches slow and athletes don't need that at all.  Speed training, as you can see, provides more than a training means to develop a fast rate of force development. On speed day for squatting, the percentage will jump roughly 5%, causing the bar speed to change slightly, which will also combat accommodation, sometimes called the speed barrier.
    I look at weights as fast weights and slow weights, not by the old fashioned terms “light” to build muscle mass and then later on “heavy” to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!
   In a 3-week wave, the total volume will go up somewhat, with adding weight or accommodating resistance with bands or chains.On max effort day remember that after 3 weeks of the same exercise your progress will be retarded, but by switching the core exercises each week, this can be eliminated and progress can continue. So the bar speed is constantly changed weekly, either becoming faster or slower. After all, at a meet the first, second, and third attempt will move at different rates of speed as well.
    Volume can be waved as well through special exercises for smaller muscles such as triceps, lats, and hamstrings. When starting a 3-week pendulum wave with new exercises, the unfamiliarity of these exercises will keep the volume somewhat small. But week after week they become easier, and bigger weights and of course more volume are attained. Again, this helps fight against accommodation. Training is very complex; it is not as simple as you may think. It must be well thought out to obtain your true potential.