Wednesday 9.7.2022
*Coach’s Notes: Tempo Squats
A lot has been said here about tempo — how to read it, why to use it, etc — but for today’s work, it’s worth revisiting:
For “Fitness,” we will be performing sets of squats at varying tempos, starting from SUPER slow, and moving into faster reps, first using the same weights, then dropping the weight and performing even MORE fast reps. These types of long, extended sets can benefit us in a number of ways, but the main focus here is on building muscular endurance by fatiguing our muscle fibers, then asking (or forcing) them to recruit quickly through some faster-paced movement. The second benefit here will be the PUMP, leading to hypertrophy (aka muscle growth).
On the “Performance” side, these tempo’ed Back Squats will help us build positional strength and control, and lead to greater strength gains when we later progress into faster reps. Also, increased time under tension is beneficial for developing strength through our connective tissues (ligaments and tendons), as well as our muscles. Lastly, core engagement is a huge factor in maintaining posture in a paused position (like the bottom of the squat), so — free abs!
“FITNESS”
A. Leg PUMP Supersets:
Three sets of:
Dual Kettlebell Front Squats x 4-5 reps @ 5151
Rest 20 seconds
Dual Kettlebell Front Squats x 12-15 reps @ 10X0
Rest 20 seconds
Single Kettlebell Goblet Squat x 15-20 reps @ 10X0
Rest 3 minutes
B. Against a 3-minute clock, complete as many rounds and reps as possible of:
10 Barbell Biceps Curls
15 Barbell Bent-Over Rows
20 Front-Racked Barbell Lunges
Rest 60 seconds, and complete four sets for max rounds and reps (picking up where you left off on the set prior).
Use the same Barbell for all movements — the suggestion is an empty 45lb bar for men, and a 33lb bar for ladies.
“PERFORMANcE”
A. Five sets of:
Back Squat @ 31X1 Tempo
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 4 reps
*Sets 4-5 – 3 reps
Try to build off of last week's sets, while keeping great tempo and mechanics.
B. Against a 3-minute clock, complete as many rounds and reps as possible of:
3 Bar Muscle-Ups (or 3-6 Strict Pull-ups)
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Single Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)
Rest 60 seconds, and complete four sets for max rounds and reps (picking up where you left off on the set prior).
“ENDURANCE (AKA SWEAT SESH)”
40 Minutes @sustainable pace:
750m Row
1500m Bike
500m Run or Ski
