Tempo prescriptions and eccentric loading has become somewhat taboo in recent years. Many coaches dismiss the use of tempo or eccentric work. Maybe because they don’t understand it or see it’s usefulness at various phases of the training cycle. Either way, here is a quick look at why tempo should be a common place in program design.

• Repeatable lifting scenarios
Deadlifts done with 3sec pause between lifts ARE very different to Deadlifts done no pauses. How else can you compare lifts If the tempos/time under tension/eccentric loading are different?

• Postural emphasis
Tempo allows a coach to prescribe higher time under tension to tissue that may need conditioning.

• Control of training volume & intensity
Total time under tension needs to be considered week to week to avoid over or under training. Tempo prescriptions allow for greater potential change.

• Learning and awareness
New to a movement? Nothing gets the mind wrapped around how to perform a movement like tempo.

Interesting article from CP blog
Improve lower body flexibility and jump higher by doing eccentric training. Eccentric training in which a muscle lengthens while producing tension, is excellent for building strength and it is transferable to many sports. New research shows it is more effective for increasing flexibility than a static stretching protocol.

Optimal flexibility is necessary to prevent injury and to be able to perform many traditional training exercises correctly. Plus, lack of mobility in the hip flexors and ankles can make you a weak jumper because it’s been shown to cause faulty jumping mechanics . Increasing range of motion at these joints can increase the motor units used during explosive hip extension, leading to increased vertical jump height.

If your deep squat, deadlift, power clean, or front squat technique suffer due to poor flexibility in the ankles, hips, shoulders, or wrists, you won’t be able to get the most out of your training—and you’ll look like you don’t know what you’re doing. Eccentric training is the solution.

A new analysis in the British Journal of Sports Medicine reviewed six studies that looked at the effect of eccentric lower body training programs on flexibility. All six studies produced clinically significant increases in flexibility in the ankle and hip joints after participants performed eccentric training programs that spanned 6 to 14 weeks. For example, at the hamstring, a 6-week eccentric program increased joint ROM increased by as much as 13 degrees. A 14-week eccentric training program increased hip ROM by an average of 22 percent.

Researchers suggest the reason eccentric training is so effective at increasing flexibility and joint ROM is that it results in the addition of sarcomeres in series within the muscle, which increases the joint angle at which peak torque is generated. Remember that sarcomeres are the basic unit of a muscle that make it contract. More sarcomeres means a longer muscle fascicle length. In the studies reviewed, fascicle length was found to increase significantly in the hamstring, calf, and quad.

There’s no downside to including eccentric training in your program (besides soreness afterwards) since it will help you maintain or increase flexibility , while making you stronger. It’s also been shown to improve neuromuscular control, which is good for athletes and the general population needing to perform “functional” movements.

If you are new to eccentric training, I suggest you begin by manipulating tempo to perform eccentric-enhanced lifts. You don’t need to use extra heavy eccentric loads or special devices such as eccentric hooks, bands, or chains. Just start by performing the eccentric phase of your lift on a 4-second count and the concentric phase on a 1-second count. This can be varied to use a longer eccentric phase and an explosive concentric motion.
Reference

O’Sullivan, K., McAuliffe, S., et al. The Effects of Eccentric Graining on Lower Limb Flexibility: A Review. British Journal of Sports Medicine. 2012. Published Ahead of Print.

Post your set times, reps and related training notes to comments

6am EGT class.

‘Understanding the nuances of female prescriptions in fitness and in health is VITAL for any client or coach – female & male.

If you’re female and have ever injured your shoulder, had an irregular menses cycle, want a pull up or are currently low on energy to cope. THIS IS FOR YOU

If your a male coach and have never considered how your female prescription should vary, have never delved into the endocrinology of female hormonal profiles and how that affects fat loss and adaptation. THIS IS FOR YOU.

Ross.

Training:
A. Bsq @ 30X1, 80% effort x3x3 rest 3min
…………………………………………..
Gents:
B. AMRAP in 10min:
5 Tough front squats from rack stand
7 Unbroken pull ups
…………………………………………..
Ladies:
B. AMRAP in 15min as a team*:
7 Tough front squats
10 Unbroken ring rows
*Help each other change loads, human rack barbells (no rack stands) and take turns.

Post your notes to comments

EGT ‘Squat Day’

Post your sets times and notes to comments

Saturdays MAP tester.

Post your notes to comments

Remember ovaltinies? Goaties are a legit upgrade. Seriously the most amazing pwo experience of your life!

Training:
A. Strict press @ 21X1, 5,5,5+; rest 3min
………………………..
Gents:
B1. Pronated wide grip pull up @ 21X0, unloaded, AMRAP; rest 30sec x2
B2. Pronated medium grip pull up @ 21X0, unloaded, AMRAP; rest 30sec x2
B3. Supinated medium grip pull up @ 21X0, unloaded, AMRAP; rest 30sec x2
B4. Supinated narrow grip pull up @ 21X0, unloaded, AMRAP; rest 3min x2
………………………..
Ladies:
B. Pull up cluster @ 30A0*, 1.1.1.1.1; rest 2min x3
………………………..
C. GHD sit up tech work, 5-7min
(pay attention to set up for next week)

*NO BANDS. Assist each other as needed

Post your training notes to comments

Vic: Drop set flys

Post your row time and reps to comments

E-Rad. On the rebuild

Post your notes to comments

Erg tech work.

Post your flow work notes to comments

FLR

Post your training notes to comments

MPD. 3POOD snatch… For reps!