Installing Today’s Hybrid Pistol Offense Run & Pass from Top to Bottom
This manual provides you with the full offensive line, receiver, and quarterback mechanics for installing each offensive play presented. Coach Campbell has left no stone unturned for implementing today’s Pistol Offense into your program.
It depends on the type of training effect you are going for. If you are trying to go for heavy sets of three than you would want to have about 60s to 3 minutes of rest. If the goal is to improve speed than you would want to make rest periods with 30s to 60s rest with submaximal weight (less than 70%).
Jimbo mentioned on some post lately that he recommends 8 X 3 so you can get 24 quality reps. He said use a weight you can do 12 times. Have you done anything like this? You're not really working up to a heavy set, but I bet it would be challenging. I might have to experiment with myself.
I am not familiar with training for speed with squats, but I know the reasoning, etc. I usually just have the athletes do box jumps or body weight jump squats, in addition to hang shrug and hang pull for speed training. Anyway, I would like to learn. Is the eccentric phase fast, too?
The 8x3 that I mentioned in another thread was regarding the introduction phase of the squat/deadlift/bench press.
You are right that you need to use a weight that the athlete can lift 10-12 times. The SOLE purpose of this method is to become more efficient at the particular lift you are introducing.
As for rest intervals, they really don't matter here. The weight will be too light to cause very much fatigue. I've always worked in 4 or 5 man teams, so the time it takes for the entire team to get through a set is the amount of time for the rest interval. Usually takes 1 to 1.5 minutes, depending on how much instruction you are giving.
Buckeye is right about the rest intervals for Max Effort work and Dynamic Effort work, but those types of effort are not necessary if you have athletes needing the introductory phase.