![]() NOTE: if you see a column in the concentric phase marked as “X” this stands for explosive. Olympic style lifts, plyometrics, and kettlebell swings are all examples of exercises that are inherently explosive in the concentric phase. 40lbs lifted five times for 1-sec down, 1-sec up, is a completely different amount of work that 40lbs lowered slowly under control for 3-seconds, paused for 3-seconds, and then slowly lifted back up for 3-sec. Weight, sets, and repetitions are the most obvious of those however the tempo is a crucial one (that is often ignored). Why tempo? My goal when programming for you is to manipulate variables and work to get a result. If our goal is to build maximal strength, the pause at the top might be 2-3 seconds. I want you to intentionally only take 1 second if the weight is on the lighter side. The last number is possibly the least paid attention to in many programs. For example, a squat repetition that is (4/2/1/1) would be 4 seconds down, then a 2-second hold in the bottom, then 1 second to lift the weight, and a 1-second rest at the top. X/x/x/x will be written as such, meaning eccentric/ pause in stretched/ Concentric/ Pause Shortened. ![]()
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