Before I get into the juicy details of tempo training and its benefits for all of society, let me take a second to remember those who's lives where taken from them in the service of our country. Their courage, selflessness, determination, and character are just some of the reasons why we get to gather together and cook ridiculous amounts of mouth watering meats, drink any type of drink we choose, play cornhole till our arms fall off, show off our beach bodies (Jimmy and I are proud of what we helped make), and enjoy the freedom we have here in this great country.We have it good, my friends and we can all be extremely thankful for the men and women who continue to serve us and our country, day in and day out. To those who are currently serving, I thank you from the bottom of my heart!
While your heart is swelling with American pride right now, let's talk about something else that can get you swelling.....your muscles that is. Tempo training is the act of varying time under tension, i.e. changing how long it takes you to squat down, hold at the bottom, and stand up, etc. By manipulating the time under tension, you can maximize strength gains so when Max Week rolls around you can crush your former pr's like a two ton bulldozer destroying a dog house...all while looking lean and shredded of course. Here's how it works (and remember this for when you see it on the board, but don't worry we will remind you):
There are four numbers that make up the tempo (or speed) of an exercise. For example:
5-0-1-0
The first number (5) always stands for the eccentric (lowering) phase of the movement.
The second number (0) is to show how much you should pause at the midpoint. (Bottom of that awesome squat)
The third number (1) stands for the concentric (lifting) part of the exercise. (Standing up out of that deep squat)
The fourth number (0) is for how long you should pause at the top of the movement.
For those of you who were here for our negative pull-ups, a light bulb of pain probably went off but of course you just can't wait to try this on other movements like squats or deadlifts...or push-ups...or gables...or bandit loop pikes...or anything for that matter. I can already see your faces lighting up with joy!!
Fun fact of Tempo Training: Moving near maximal weight slowly can bring about the same nervous system adaptations that explosive lifts do. The reason they do is because they cause you to activate more Type II muscle fibers and get those motor units firing, making you an indestructible beast. Oh and they also help those connective tissues strengthen, making you more durable. Your welcome :)
So, when you see something like this on the board in the near future - 3-1-0-0 - get excited because your muscle fibers and connective tissues will be screaming thank you! That's of course only after they get done getting pissed at you for actually using them.
With that said, I hope to see you at either the 8am or 9am classes tomorrow since those are the only ones we are having. Thank you guys for being such an inspiration to us and for reaffirming daily that we have the coolest "jobs" in the world!
Like the wind....
Monday 5/27/13
Warm up #1
Skill: Band Sprints
4x10m
4x10m - no band
Strength: Back Squat (add 10lbs to your previous months working max)
1x5 @ 65%
1x5 @ 75%
1x5+ @ 85%
Workout:
3 Minutes to find Max Effort Pull Ups in 2 sets (No more than 1 minute between sets)
Weighted Double KB Walks (M: 16kg W: 12kg)
-50 M Overhead
-50 M in Rack
-100 M Farmer Walk
3 Minutes to find Max Effort Pull Ups in 2 sets (No more than 1 minute between sets)
Weighted Double KB Walks (M: 16kg W: 12kg)
-50 M Overhead
-50 M in Rack
-100 M Farmer Walk
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