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Over-reaction & Under-reaction

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Posted by: CowPimp

I thought these articles by Alwyn Cosgrove were pretty cool. They take topics that people have over and under-reacted toward, and brings them back to base:

http://www.elitefts.com/documents/pendulum.htm
http://www.elitefts.com/documents/pendulum2.htm


Posted by: P-funk

Quote:
I think the over-reaction to aerobics peaked around 92. I can remember watching a weightlifter being interviewed at the 92 Barcelona Games (I’m sure most lifters can relate) – when after watching the athlete perform a few sets, the interviewer asked “What type of exercise do you do for your heart?”




good articles. Cosgrove really hits the nail on the head with some of those!


Posted by: Thunder

I like his stuff. Common sense


Posted by: DOMS

That's a good read.

"The idea of paying attention to rep speed was largely new to the fitness industry when Ian King and Charles Poliquin introduced the concept. They suggested a three digit formula to help coaches communicate as to how reps were being performed by their athletes. It’s not hard to recognize that a bench press performed with a controlled eccentric, a definite pause and an explosive concentric was different than a drop, bounce, and wiggle.

However, people went nuts. Websites ran articles with 30-0-30 tempos (that’s aerobics not strength training). I saw an article not too long ago that had different tempos within the set (i.e. rep one was 201, rep 2 was 515 – what the hell is that supposed to be doing?)"


Posted by: shiznit2169

Quote:
Time your 1 RM (time includes both concentric and eccentric time)

* If it takes 3 seconds or less, train with a pause to get stronger because SSC is well developed.
* 5 seconds is average, you can use variety in regards to your tempo scheme.
* If it took 7 seconds or more train with faster rep speeds as you need to work on using your SSC more.
* Use 60% of 1 RM. If you can do 3 reps in 3 seconds, train with a pause for the same reasons as above.
Could someone explain this more clearly, using examples?


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
Could someone explain this more clearly, using examples?

If you go to bench your 1RM:

1) if you fire it up really quickly then you are effecient in activating the stretch shortening cycle and are displaying high amounts of power (work/time). So, what could be holding you back is more strength so train with a pause which will prevent access of the SSC as your muscle spindles will get the chance to relax during the pause.

2) if you complete the lift in an average time of 5sec. then you can train both strength and power equally as you are effective at applying both skills.

3) if the repetition took you 7sec to complete then you clearly have a good amount of strength application but your power application is not fully developed so you would want to train that skill (the stretch shortening cycle).


Posted by: myCATpowerlifts

Quote:
Originally Posted by P-funk
If you go to bench your 1RM:

1) if you fire it up really quickly then you are effecient in activating the stretch shortening cycle and are displaying high amounts of power (work/time). So, what could be holding you back is more strength so train with a pause which will prevent access of the SSC as your muscle spindles will get the chance to relax during the pause.

2) if you complete the lift in an average time of 5sec. then you can train both strength and power equally as you are effective at applying both skills.

3) if the repetition took you 7sec to complete then you clearly have a good amount of strength application but your power application is not fully developed so you would want to train that skill (the stretch shortening cycle).
Wow, I would have never thought of that.


Posted by: squanto

I love the quote by Mr. Miagi at the end.


Posted by: shiznit2169

Could someone explain the difference between static stretching and mobility/flexibility work?

Say it's leg day, and the first exercise for me is squats. How do i go about? Just do a few light warmups and then go heavy or do 5 mins of cardio?

After my workout, do some stretching?


Posted by: Dale Mabry

General warm up for 5 minutes, ie. treadmill, elliptical.

Dynamic warm up for 5-10 minutes-For this do movements similar to what you are doing dynamically, not statically ie. do not hold a stretch, but also don't bounce at the end of the range of motion.

Work out

Stretch statically.







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