Sean Katterle continues with part 3 of his three part series on Josh in the January issue of Iron Man Magazine

Power Surge Strength for When the Wolves Come – Part 2 HERE.

Sean Katterle continues with part 2 of his article on Josh in the December issue of Iron Man Magazine

Power Surge Strength for When the Wolves Come – Part 2 HERE.

Joe DeFranco said, “The truth of the matter is that any lift can be explosive! By incorporating the dynamic effort method with sub maximal weights into your program, you can turn any lift into an ‘explosive’ lift.” Joe goes on to explain, “By training with weights that represent 50–60 percent of your 1RM (one rep max) in a given lift, science has proven that the weight is heavy enough to produce adequate force yet light enough to produce adequate speed. And we should all know that speed X strength = power.”

In layman’s terms, compensatory acceleration training means to lift sub maximal weights using maximum force, only performing the lift as fast as possible after the movement is mastered.

Dr. Fred Hatfield, co-founder of the International Sports Science Association (ISSA) and author of numerous books on training, devised compensatory acceleration training (CAT). Hatfield held several world records in the squat in the 1980s, including a 1014-lb squat at a body weight of 255 lbs and age of 45 years. Rarely would he go over 800 lbs in training but he would put maximum force into the bar.

Look at this example of Jeremy Hoornstra bench pressing a sub maximal with maximal force.

Jeremy Destroying 315

I have been working with Jeremy for the past couple of months. One of the things we talked about over and over was bench pressing sub maximal weights with maximum force. This past Saturday Jeremy broke his own all-time world record in the raw bench press with 617.5 lbs at the weight of 242 lbs, amazing! Congratulations, Jeremy, and watch for some bigger things to come soon. Jeremy truly understands lifting weights as explosively as possible. This concept has helped Al Davis reach his new level of strength. Whether your goal is to dominate on the field or just be as strong as possible, understand Compensatory Acceleration Training (CAT). Remember, limit strength is the foundation of power and explosive strength is vital to the development of limit strength.