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Training Variables – Part 2

As a general rule of thumb, the higher the total time under tension, the greater the impact on body composition. This is due to greater metabolic adaptations associated with increased time under tension. In order for an athlete to maintain control over a weight for a prolonged period, he/she must sacrifice on the intensity of the set (weight on the bar). This has a knock on effect of potentially reducing the strength training effect. Heavier weights will be required to optimally develop maximal strength, and particularly so to develop relative strength, therefore lower prescriptions for total time under tension must be applied. It is possible to have repetitions with a tempo for each rep totalling over 10secs (e.g 80X2), while still delivering a great strength training effect. However, in these cases the reps must be much reduced due the challenge presented by the intensity/weight, most likely only 1-3 repetitions per set.

HOW TRAINING OBJECTIVE DETERMINES TEMPO, TUT & REPS

EXAMPLE 1: RELATIVE STRENGTH (ADVANCED LIFTER)
When training for relative strength (maximal strength gain with minimal or no bodyweight gain – e.g. boxing/mma), provided the athlete has a strong strength training history, the total time under tension should not exceed 20-25 seconds per set. This strength quality is largely dependant on strength training methods where the aim is to improve motor unit recruitment and firing rate. The intensity required for these methods is typically in the 85-100% of 1RM (maximal weight that can be lifted for one repetition), and the range in repetitions will usually fall between 1-5 per set. Depending on the stage of training the athlete is at within their overall plan, their training on strength lifts could look like any of the following examples:

 4 sets of 5 repetitions @ 85%. Tempo: 40X0 (24 seconds TUT)

8 sets of 2 repetition @ 90-93%. Tempo: 62X0 (16 seconds TUT)

3 sets of 3 repetitions @ 87-90%. Tempo: 30X0 (9 seconds TUT)

Each of the above examples will achieve the objective of a total time under tension of <25seconds, intensity > 85% 1RM, and a repetition range between 1-5.

Its important to note here that none of these methods would be used for a very long period of time. Variation is hugely important for long term strength development, and in general, more advanced athletes require even more variety.
Its possible to alternate between phases of relatively intensive phases with lower TUT, to extensive phases with reduced intensity and higher TUT, while staying within the parameters associated with the overall training objective.

EXAMPLE 2: ABSOLUTE STRENGTH
When training for absolute strength (maximal strength development irrespective of bodyweight gain – e.g. Rugby prop), the total time under tension will generally fall somewhere between 20-40 seconds but may be more or less depending on the sport and/or training priority.

The intensities used for these methods is typically in the 70-90% range of 1RM, and the repetition bracket is generally 5-8 per set. Again, depending on the stage of training the athlete is in within their overall plan, their training on strength lifts could look like any of the following examples:

3 sets of 8 repetitions @ 75%. Tempo: 40X0 (40 seconds TUT)

5 sets of 5 repetition @ 80-85%. Tempo: 32X0 (30 seconds TUT)

4 sets of 7 repetitions @ 80%. Tempo: 30X3 (48 seconds TUT)

Each of the above examples will achieve the objective of a total time under tension between 20-40seconds, intensity > 70% 1RM, and a repetition range between 5-8 per set.

Of course, there are many other factors which must be considered when designing a complete training program. Of most importance is the athletes training history and exposure to high loads and volumes of strength training. The exercise, variation type and range of motion all further influence the tempo prescription and therefore the number of repetitions required.

After reps, the next variable to be decided on is the optimal number of sets.

3 Push-Up Progressions

3 Push-Up Progressions

The push up is a staple in many resistance training plans, and for good reason. It is a large compound upper body exercise which also demands excellent trunk stability. It is also a very safe option for youth and inexperienced athletes – “failing” on a repetition just means you are left lying on the floor! The one downfall of this exercise is that the intensity (resistance) can not be as easily progressed/regressed as is the case with dumbbell or barbell exercises. But don’t let that put you off. Below, we’ve outlined 3 push up variations to keep athletes of all levels challenged!

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Indoor Conditioning Session

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

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10 Core Exercises to Add to your Training

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

read more

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

Field Sport Conditioning

As teams across the country are forced to suspend all collective training, we thought we would help out with a sample session that can be completed individually and modified to suit!
This session includes work in all energy systems to maximise transfer to your sport.
Give it a go and pass it along to your team mates if you think they would benefit. Feel free to get in touch with any questions!

Repetition Tempo

Tempo is a training variable equal in importance to reps and sets. This programming tool allows coaches to target specific adaptations in an athletes programme and is a key component of a training plan. Essentially, in resistance training, tempo refers to the speed that an exercise is performed. The tempo that each rep is performed at will dictate the total time under tension (TUT) for any given set, and this component is one of the major keys to achieving the desired training response.

Maximal Aerobic Speed

In recent years Maximal Aerobic Speed has become popular among team sports in particular, primarily because it presents a simple and effective method of testing aerobic power. However, the real value of this method is that the data from testing can be used directly in the prescription of conditioning loads. This article aims to provide detailed instructions on how to effectively administer an MAS test, in a team setting, and examples of how to effectively use this data.

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