So I have been following Candito Linear programme with speed deadlifts rather than paused deadlifts. I find it virtually impossible to bonk them out as fast as I can and still breathe while I am doing it. So I hold my breath for each set, 6x4, and get dizzy --- which I kind of like but it does feel a bit too dizzy.Speed Deadlifts
This is one of those incorrect terms initially misnamed and continues to be used.
Speed Training is based on using percentages of 10-40% of one's 1 Repetition Max, with approximately 30% being the "Sweet Spot". Power Training
Power is developed in traditional strength movements with load of 48-62% of 1 Repetition Max.
Ironically, 48-62% of 1 Repetition Max is used for "Speed Training"...meaning it's NOT "Speed Training".
With that in mind, let's examine the correct reps for "Speed Training" and "Power Training"...Sets of 1-3 Reps
Speed and Power are best developed with repetitions of 1-3 per set.
That because of due to the fuel source...Adenosine triphosphate (ATP)
For Speed, Power and Strength Movements, ATP is your fuel source.
ATP is depleted in about 10 seconds. Each back to back repetition deplete ATP.
That means each explosive movement you quickly deplete it.
Thus, you highest power output will be with Rep 1 and 2, Rep 3 not so much.
By the time you hit Rep 4, your power output is non-existant compared to your first two reps.
In other word, you are NOT training Speed nor Power with Rep 4. You have shifted your training protocol to something completely different. The Rep Biblehttps://www.t-nation.com/training/rep-bible
"Fatigue will set in much faster than with normal reps. For that reason, dynamic correspondence is better used for sets of low reps, say 1 to 3."Cluster Sets
This method allows you to maintain Speed and Power by refueling ATP for each Repetition.
Pausing thirty seconds between repetition in let's say a set of 4, replenishes 50% of your APT. Thus, each successive repetition can be preformed with the greatest amount of power output.Example
Cluster Set 1: Pull Deadlift as hard and fast as you can.
Rest: Take 30 rest.
Cluster Set 2: Pull Deadlift as hard and fast as you can.
Rest: Take 30 second rest.
Cluster Set 3: Pull Deadlift as hard and fast as you can.
Rest: Take 30 second rest.
Cluster Set 4: Pull Deadlift as hard and fast as you can.
Rest: Take 30 second rest.6X4 Non-Stop Reps
This method is counter productive to your goal of increasing power output.
You power output is the greatest with the first repetition. You power drops so that by Rep 4 it no longer a "Speed" or "Power" Set. When To Stop
Stop preforming any "Speed Training" and/or "Power Training" session when fatigue sets in.
Continuing elicits a different training effect, moving into Hypertrophy and Strength Endurance Training.
Hypertrophy and Strength Endurance Training kill power output development.Breathing
Take a breath by resting 30 seconds between sets.
This will increase you power output performance...which is the MAIN objective.