Programming & Tempo Training

Overall, March was a sort of “prep month” to transition us into our next macro-cycle: Build.

The next 3 months are going to be centered around building a STRONG base both with our classic strength movements but also with our strict gymnastics movements. We start this cycle off with 5 weeks of tempo for the Back Squat/ Deadlift/ Strict Press.

This is NOT meant to be excessively heavy, it is there to reinforce position and prime everyone for our 6-week Wendler cycle that is coming next month! Until then, we are in the “slow and steady” mentality during our lifting sessions.

Working strict gymnastics, specifically the Push-Up/ Handstand Push-Up/ Pull-Up/ Ring Muscle-Up, will be another primary focus this month and next month. By developing strength in these movements, the kipping variations will improve AND we are helping ensure our bodies stay healthy/ can hold up to kipping movements.

Our final focus is going to be our Aerobic Capacity conditioning efforts. This will take shape with 15:00-18:00 workouts (plenty of AMRAPs/ EMOMs/ Chippers) that sit somewhere b/t RPE 7-8. The idea is to build your engine and the best way to do that is to KEEP MOVING during conditioning pieces. Those heavy days or sprint-style workouts are still going to be sticking around but the overall focus is finding your 70-80% and trying to improve it!       

 

Tempo Cycle (3/27-4/30)

  • Week 1 (3/27-4/2)

    • Back Squat/ Deadlift/ Strict Press 3x8 (31X1)

  • Week 2 (4/3-4/9)

    • Back Squat/ Deadlift/ Strict Press 3x6 (21X1)

  • Week 3 (4/10-4/16)

    • Back Squat/ Deadlift/ Strict Press 3x4 (11X1)

  • Week 4 (4/17-4/23)

    • Back Squat/ Deadlift/ Strict Press 3x2 (11X1)

  • Week 5 (4/24-4/30)

    • Deload Week 


Weekly April Commitments

  • (1) Deadlift/ Squat/ Press Day 

  • (2) Strict Gymnastics Strength Day 

  • (2-3) Mod-Long Workouts

WHY TEMPO TRAINING?

Lifting weights with a controlled tempo is a highly effective way to improve your strength and overall lifting ability. In this style of training, there are three major benefits that stand out:

Improved Technique

When you perform exercises with a slower tempo, you are required to focus on proper form and technique. As you move at a slower pace, you cannot rely on momentum to complete the lift. You need to concentrate on activating the right muscles to complete each repetition correctly. This type of training can help you identify areas where you may be weaker or stronger, enabling you to adjust your workout accordingly.

Reduced Risk of Injury

A slower pace of lifting, as we discussed earlier, reduces the likelihood of injury. By lifting lighter loads and focusing on proper technique, you build up strength and endurance in your muscles without putting undue strain on your joints and tendons. When you return to lifting at full speed, you'll be able to maintain proper form and technique, minimizing the risk of injury.

Increased Muscle Growth

Perhaps the most exciting benefit of tempo training is that it leads to significant muscle gains. By increasing the time under tension for each repetition, you cause greater muscle damage, which in turn promotes muscle growth. By slowing down your movements, you can activate more muscle fibers, increasing overall muscle recruitment. This can lead to a more toned and muscular physique.

Chris TownsendComment