Daily Archives: January 31, 2019

The element of programming you’ve forgotten

I’m not pinned, I’m doing pause reps….
 
Believe it or not I’ve sad this before.
 
Once because I was genuinely doing paused reps and people were rushing over.
 
The other time I was legitimately stapled by the bar in a bench press and felt a little silly as I had only moments before declined a spot.
 
In the more modern realms of lifting the eccentric-less styles of training have taken quite well and gained in their popularity.
 
Think weightlifting as an example.
 
In fairness most power related sports don’t really have a heavy eccentric component in them, some do however not the ones most people are enamoured by.
 
The stronger they get concentrically with out looking at how much they can stabilise and lower, the closer they edge towards injury.
 
Many have never heard of the term strength deficit before.
 
As such let us delve in to it for a spell.
 
Eccentrically you should be able to handle around 30% more than you can lift concentrically for all things to be considered equal, or at least not to be on the brink of royally snapping your shit up.
 
When this number starts to drop below 30% things need to be looked at, if yours is 20% or lower then you may have a problem.
 
A good example is that of an average runner.
 
Potentially strong in the quads, the hamstrings/glutes not so much.
 
They need the hamstrings to allow them to achieve their full potential for running, along with helping any potential change of direction that may occur in the blink of an eye.
 
Make them try some sprinting style drills that involve moving in anything other than a straight line and they’re more often than not very slow, or the go for it and something goes ping.
 
 
How do you know if you have a strength deficit on a lift?
 
The 4+2 method is a great way to find out what it is.
 
I got this from Poliquin.
 
Actually there is probably an article, hang on.
 
….
 
 
^^ There you go.
 
I wonder how much thought you give to the eccentric portion of your lifting?
 
Perhaps you’ve taken up the current in thing of ‘tempo work’ – tempo bench, tempo squats etc, which is actually just lifting normally truth be told.
 
If you were going to do tempo work then your lifting owed be done to a metronome.
 
Training eccentrically with maximal/supra-maximal is very taxing, best suited for 3 week blocks maybe 2-3times per year for most people.
 
Having a focus on the eccentric portion of your lift however.
 
Well that is something you should always have in mind for all you lifts, unless specially programmed otherwise by your coach.
 
What is the optimal ‘everyday’ eccentric pace?
 
4-6 seconds seems to be the sweet spot because it allows for a decent load to be lifted multiple times so that you’re not missing your volume/intensity needs.
 
Concentric should in my opinion always be performed as fast as possible (with control, obviously).
 
The top end of a lift you can choose to pause there for a second to re-brace/stabilise or just go straight in to the next rep if you’re already in the groove.
 
At the lowest part, of the end ROM, like the top you can just crack on or you can utilise a pause.
 
^^ A minimum of 4 seconds in the hole will greatly debilitate the stretch reflex (stored tension/potential kinetic energy and all that jazz) meaning you need to generate more tension/force to get the weight back up.
 
^^Klokov has had a method named after him for his length pauses, the ‘Klokov squat’ it looks like this: 1 rep x 6-10-X-0 tempo. They’re horrid yet so so much fun.
Try using this little gem in your programming and let me know of all the gains you make.
 
Eccentric/Pause Focus:
 
– Pick 1-3 main lifts
– Accessory work will be 2-3 sets of AMRAP
– Rest as needed
 
Week 1-2: Acc – 6×6-8: tempo 8-0-X-0
Week 3-4: Int – 8×2-4: tempo 2-6-X-0
Week 5-6: Acc – 6×6-8: tempo 6-0-X-0
Week 7-8: Int – 8×2-4: tempo 2-4-X-0
Week 9-10: Acc – 6×6-8: tempo 4-0-X-0
Week 11-12: Int – 8×2-4: tempo 2-2-X-0
 
Week 13 – Deload
Week 14 – Test new RM on the lift(s) you focused on
 
As always leave any questions below.
 
Enjoy,
Ross

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