Think about it, do you think you know all the details of the design training program? Everyone is familiar with the basic components of a strength training program, such as the number of groups, the number of times, the rest between groups, the choice of actions, a few days of training a week. Today, I introduce the so-called "Time Under Tension (TUT under tension), and its application. I have also shared a lot of related articles before, but Xiao Bian thinks that it is not enough, so we thoroughly understand and apply it in our exercise.
1. What is rhythm training?
There are 4 numbers that make up the rhythm training, and the representation about it is this: 3-0-1-0
The first number "3": is the time taken to lower the bottom (centrifugal phase) during the action.
The second number "0" is the time that the action stays when it reaches the bottom, and 0 means it does not stop.
The third number "1": is the time it takes to rise to the top (central phase) during the action.
The fourth number is “0â€: when the action is at the top, then the time of the next time.
The rhythm of the 3010 is a perfect training rhythm. Starting from the eccentric phase, like the start of squat or bench press, the muscle stretch is maximized with a 3 second drop, without any pause back to the starting position, and then Repeat the drop once.
However, people still get confused during the practice. If the initial stage is not centrifugation, but centripetal (ie lift)? Regardless, remember that the first number is always a representation of the centrifugation phase, and the third number is always easier to understand and master.
2. Who should use rhythm training?
Everyone should use rhythm training at some point in the training. During the offseason, all power/explosive athletes develop body control, connective tissue strength, and muscle hypertrophy from a slower TUT (emphasis on centrifugation).
However, when approaching the set event, it is necessary to be more in line with "sports speciality" when training in TUT. If you are a strength or weightlifter, there is no reason to let yourself deliberately slow down and squat. As the saying goes, "Practice like you play." If you are going to be fast and explosive on the field, the action during training should be fast and explosive.
3. When should rhythm training be used?
We really need to think about two issues:
When should I use rhythm training in a plan?
When should rhythm training be used throughout the training career?
In a plan (during exercise), it may be said that every action can be added to rhythm training, which may not be necessary, but it has its place to play.
In the training career, compared with the advanced athletes, I think those who are younger or have more training experience than the dishes can get more benefits from focusing on the TUT. Not only do they need to build basic connective tissue and muscle strength, but they also need Body Awareness.
4. Where should rhythm training be used?
Of course it is at the gym! Or bodybuilding strength training.
5. Why use rhythm training?
There are many reasons, and here is a short list:
Improve physical awareness.
Improve the control of movements.
Develop the power of connective organizations.
Improve stability.
Focus on muscle elements (a slow, controlled movement will place more pressure on the muscles, while a resilient or elastic action will place more pressure on the tendons.)
6. How should you use rhythm training?
Here are some of the TUTs that are common in my class:
Rhythm: 2-0-2-0
Action: Any action / all actions
Target: Intermediate Fiber Recruitment
If you have read some old Eastern European/Russian literature, you will often see "rhythm" or continuous training.
Rhythm training is to:
Improve stability
Development of intermediate muscle fibers
Development training
In the basic phase, you can try to take advantage of some basic actions. Here is a basic training to help you get started with rhythm training:
Action: squat, bench press, pull-ups, rowing, etc.
Rhythm: 2020 tempo
The total time the muscle is in tension: 40s (10 times)
Rest time: 60s
Repeat: 3 times
The key here is that there is no stopping or rest in each group of actions, focusing on maintaining the continuity of the action. Although there is no particular rhythm to point out, the fourth 0 of 2020 usually means you can reset between times. But in this 2020 rhythm, you can't rest between times, otherwise it will reduce the training effect.
Another rhythm training method:
Rhythm: 2-3-1-0
Action: squat and bench press
Purpose: To improve stability and "Pop" Out of the Hole (the description is not easy, imagine the lid of the champagne "ç °")
My thoughts have always been more old-fashioned. When it comes to weight training, I feel that the ability to get what I want is bound to pay more in that area. However, uncontrolled weightlifting will definitely hinder your progress, so I will suggest you try some exercise at the end of the pause.
It is often seen that the tension of the body will be loosened when people (including myself) are at the bottom of the squat or bench press. If you stay at the bottom, this will remove the stretch reflex while forcing you to stay tight, and will build some amazing "starting (from the bottom up)" power.
And the added benefit is that you become more aware of the spatial location of your body and find an optimal path for each training action.
Rhythm: 3-0-1-0 or 2-0-1-0
Action: Any/All
Purpose: Basic body control and connective tissue strength
3010 and 2010 are the most common rhythms in my training schedule. They are not only all-encompassing, but also remind us that the action should be carried out under control. Even if we train at the maximum speed, the action should still be under control.
In the early days, I used the 3010 rhythm most often, which offered several benefits:
Teach people to control weight
Let them "feel" the spatial location of their body
Develop the power of muscle and connective tissue
So, when you match a high number of times (8-12) with a slower TUT, you can lay a fantastic foundation. It not only develops physical perception, but also builds the power of connective organizations. Some people have progressed to the rhythm of 2010. There is a drop in control during the centrifugation phase and as fast as possible during the ascent phase. The numbers are sometimes represented by X, which means that you need to use explosive force to lift.
Rhythm: 2-1-1-0 or 2-1-1-0
Action: upper back and shoulder stability training
Purpose: Upper back stability
In the IFAST training facility, we assessed that many people with shoulder injuries, shoulder pain or dysfunction are common to instability of the shoulder blades. With this in mind, when I was writing a training program, I asked that every upper limb pull or shoulder stability should be maintained at the middle point.
If rowing, keep the weight at the chest 1; if the pull-up is up, keep the chest near the bar; perform shoulder stability training (I, T, W, Y letters) and maintain 1 at the middle point. You will find that you can handle a lot less weight, but the results may be better. (The so-called intermediate point is the turning point between the drop and the rise).
In the end, although I didn't give you a list of all the TUT combinations, I believe that these are enough for you to have better training gains. Although TUT is applied to your plan, although it can't make your plan become taller, it is The combination of other training program elements will indeed give you better training results and results. Do you pay attention to your rhythm in training?
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