MSP Training (Deadlifts)

“Everyone has a plan until they get punched in the face”

Maximum Sustained Power Training (MSP)

This training was developed by innovative coach Jacques DeVore.  MSP and other explosive, high-intensity strength workouts is an enlightened way to add to most endurance and other sports training if your goal is to compete/perform.  In short, increasing maximum power and preserving the highest percentage of that power for as long as possible.

First improve your absolute power (e.g. your highest vertical jump in a single rep, or maximum weight you can deadlift for for five reps) then conduct MSP workouts that help you sustain the highest possible percentage of your absolute power for as long as possible relative to your competitive event.  The shorter the duration of your event the heavier weights, fewer reps and more rest than an endurance athlete.  However even the endurance athlete trains for less than 20 minutes with this method.

Deadlifts

Note: I would suggest coaching and or a progressive start to this exercise.  Deadlifts performed the wrong way will likely cause injury

Lifting a weighted barbell from the ground to your hips – considered by many the ultimate full-body, compound exercise.

Work out your five-rep max weight.  I.e. what is the maximum weight you can lift five times in succession.  Then –

  • Lift that weight 3 to 4 times
    Rest 10-20 seconds
  • Lift that weight 3 times
    Rest 10-20 seconds
  • Lift that weight 2 times
    Rest 10-20 seconds
  • Lift that weight 2 times
    Rest 10-20 seconds
  • Possibly one more set… and one more to failure