What is “Tempo Training?”

 

Today you guys experienced a ‘3010’ tempo on your front squats. Do you know what that means? If not, turn off Netflix and gather the whole family around. You’re about to have your minds blown! We’re all on the quest to GAINZVILLE, so it’s only appropriate that we introduce you guys to the glorious world of TEMPO TRAINING! 

 

First, how do you read a tempo? For example, 3010.

  • The first number is the Eccentric portion (descent) of the exercise, which is the load coming down. (ex. Squatting down, lowering of the body in a pull-up, etc.) 
  • The second number is the Pause at the bottom (ex. holding the bottom of a squat, pausing at the chest on a bench press, dead hang on a pull-up bar)
  • The third is the Concentric (ascend) which is the weight moving up. In the some cases, in place of the third number you may see an “X” which means explode up as fast as possible. (Refer back to my last blog on Box Squats about the importance of being explosive.)
  • The fourth number is the Pause at the top. For some movements like the squat,  it is back to the start position, for others like the pull-up it is holding the top position with the chin over the bar.

Now that we’ve explained how to read a tempo, here is a short list of the many benefits that tempo training produces. 

  1. Teaches people to lower under control, which will help with connective tissue strength. What’s connective tissue strength?…let’s just say that you’ll reduce the amount of injuries and become really strong. 
  2. Improved body awareness. 
  3. Improved stability. 
  4. Focus on muscular elements versus tendinous elements. If you lower yourself down into a squat with control, you’ll place more of an emphasis on the muscles vs. dropping it like it’s hot that will place much more stress on the tendons. 
  5. Develop work capacity. 

In other news, get ready to lift some heavy weight tomorrow! 

References: 

https://barbend.com/tempo-training-strength-exercises/

https://www.t-nation.com/training/questions-about-tempo-training

 

Tuesday – Competition

Olympic Weightlifting Meet  
A) 1 RM Snatch (20 minutes)
B) 1 RM Clean & Jerk (20 minutes)


Wednesday – Competition

“Diane on the Run”
For time:
*21*15*9
Deadlifts (225/155)
HSPUs
* = 400m Run

http://

Monday’s Workout
Practice

A) 5 Rounds on the 2:00
     Tempo Front Squats

B) EMOM 8
     1 Hang Below Knee Power Snatch + 3 Overhead Squats

C) EMOM 8
     Odd: 5-10 Strict Pull Ups
     Even: 12-20 Calorie Row

Tuesday’s Workout
Competition

Oly Meet
A) 1 RM Snatch (20 minutes)
B) 1 RM Clean & Jerk (20 minutes)

BodyFat Truck will be here on Friday, March 8th, 6:30am-12pm!

This is one of the most accurate ways to measure your body composition. You can see now much lean muscle mass you have and fat. If you’ve done the truck in the past, you can see compare your numbers. Linda keep all result on file!

This is a hydrostatic test so bring a bathing suit and a towel!

Initial test $49. Rest test $39 SIGN UP HERE TO RESERVE YOUR SPOT.


Friday’s Workout
Practice

A) Box Squat

B) Open Prep
5 Rounds of:
AMRAP 2:
30 Double Unders
15 Power Snatch (75/55)
Rest 1 minute between rounds

Saturday – DON’T MISS THIS!
John Hackelman Fitness Extravaganza!
MMA Star Chuck Liddell’s coach will coach all classes on Saturday with his special brand of kicking your butt!

Sunday’s Workout

AMRAP 22
:30 Hang anyway
6 Precision jumps
30m Crawl anyway
Balance
300m Run

Monday’s Workout
Practice

A) 5 Rounds on the 2:00
Tempo Front Squats

B) EMOM 8
1 Hang Below Knee Power Snatch + 3 Overhead Squats

C) EMOM 8
Odd: 5-10 Strict Pull Ups
Even: 12-20 Calorie Row

We are hosting a Kettlebell Kitchen refrigerator as a pick-up point for their meal delivery service. Deliveries will begin next week. Like Territory Foods (which we will continue to host), the meals will be available for pick-up on Mondays and Thursdays. If you are looking for a convenient and affordable way to get your nutrition dialed in, this may be a good solution for you.

 

Member Benefits:

  • Customized dietitian built nutrition plans based on macro, calorie and performance needs – free of Gluten, Soy, or Dairy
  • Convenience, save time over weekly meal prep and or daily cooking
  • $25 off first two orders
  • Order a la carte or choose a package of meals
  • Free 30 min dietician consultation with the purchase of a personalized meal plan 
  • Choose from 10 different meal plan options including Fat Loss, Muscle Gain, Sports Performance, Pure Paleo, Keto, Vegetarian/Vegan, and more

 

Discount Code:

            OAKPARK– $25 off first two orders

 

Coach Kevin Kurz is a representative for Kettlebell Kitchen and he will be providing some samples of KBK meals during Alyssa’s 30 for 30 Event next weekend. If you have specific questions about how KBK works, he’s the man to get in touch with.

____________________________

THURSDAY’S WORKOUT

COMPETITION

Franklin Hill

“Up Over Around and Up”

2 Rounds on the 15:00

 

FRIDAY’S WORKOUT

PRACTICE

A) Box Squat

 

B) Open Prep

     5 Rounds of:

     AMRAP 2:

     30 Double Unders

     15 Power Snatch (75/55)

     Rest 1 minute between rounds

 

Sunday’s Workout

AMRAP 22

Hang
Jump
Crawl
Balance
Run

The Park and Trails are Calling!
The Updated Weekly Run Class Schedule: 

  • Wednesday’s 6:30AM – Ocean Ave. & Montana
  • Saturday’s 8:00AM – Alternating between: Westridge Trail Head and Sullivan Canyon Trail Head

I dare you to Bookmark the LINK to the Run Class Programming for more info!

P.s. Will miss those Thursday evening light shows!


WEDNESDAY – PRACTICE

A) Ski Erg -Sprints for:
max wattage
max calorie
max 500m pace

Then…

-21 Cal for time

 

B) Weighted Pull-up
Build to a heavy 3

 

C) 4RFQ :60:30

Weighted Squat/Lunge Complex

C2B Pull-ups (3 sets)


THURSDAY – COMPETITION

Franklin Hill
“Up Over Around and Up”
2 Rounds on the 15:00

 

Change is an inevitable function of time. Whereas, GROWTH requires intentional, deliberate behavior. Growth over the long term (intentional, sustainable growth) requires even more of the proper stacking of these five ingredients: 

  • Autonomy: Freedom to be who you are
  • Purpose: Utilizing your autonomy in service of your WHY
  • Context: Acknowledgement of needing to adjust your behaviors given environmental specificity 
  • Mindset: Attitudinal willingness to adapt
  • Adaptability: Ability to adapt given what best fits the specifics of context. 

(In part 2, I’ll dive deeper into the concept of autonomy)


Tuesday
Practice
A) EMOM 16:
     Odds: 3-position Hang Power Clean
     Even: 2-to-1s
B) FT (with a partner): 8-6-4-2 reps of:
    10m D-Ball Carry
    D-Ball Ground to Over Shoulder (12-minute cap)

Wednesday
Practice
A) Ski Erg -Sprints for:
     max wattage
     max calorie
     max 500m pace
    Then…
   21 Cal for time
B) Weighted Pull-up Build to a heavy 3
C) 4RFQ :60:30
    Weighted Squat/Lunge Complex
    C2B Pull-ups (3 sets)

http://

Feb 16, 2019: John Hackleman from Kenny Kane on Vimeo.

Monday’s Workout
Mental Toughness

FT – NAF
400m Run
30m OH Plate Walking Lunges (45/25)
800m Run
30m OH Plate Walking Lunges
1 mile Run
30m OH Plate Walking Lunges
(30-minute cap)

Tuesday’s Workout
Practice

A) EMOM 16:
     Odds: 3-position Hang Power Clean
     Even: 2-to-1s

B) FT (with a partner):
     8-6-4-2 reps of:
     10m D-Ball Shuttle Carry
     D-Ball Ground to Over Shoulder
     (12-minute cap)

Alyssa’s 30 for 30 is only a couple weeks away! And I want to keep encouraging your guys to come out and support her and her cause the ZGiRLS. ZGiRLS is a mentoring program for the development of youth female athletes (See video). Founded by Olympic and NCAA athletes, ZGiRLS has helped over 1,200 girls across the country build the confidence they need to chase down their dreams.

Even if you don’t know Alyssa well, come out and play with other members of the community. Get to know them and her better because she’s pretty cool. (Though she may be kinda tired from the crillion workouts to socialize much.)

Here is the 30 for 30 sign up sheet. Put your name next to the workout(s) you’d like to do in support of this event. There is no limit to the amount of workout buddies so even if all the given spaces are filled, know that you’re welcome to still come. We just wanted to get a good idea.

Here is the link to her fundraiser for ZGiRLS. Though she is doing the 30 for 30 in honor of her 30th birthday, she wanted to use it as an opportunity to raise money for this great cause that’s she’s so involved in. You can give any amount — it all helps. I’m giving $30, a dollar for each workout she completes. I have no doubt she’ll complete all 30!


Friday’s Workout
Competition

For Time:
Assault Bike Cals (30/20)
30 D-Ball Ground to Over Shoulder (100/70)
30 Burpee Box Jump Overs (32/24)
Assault Bike Cals (30/20) (10-minute cap)

Monday’s Workout
Mental Toughness

FT – NAF
400m Run
30m OH Plate Walking Lunges (45/25)
800m Run
30m OH Plate Walking Lunges
1 mile Run
30m OH Plate Walking Lunges (30-minute cap)

“If the body is neglected or pampered, it becomes a treacherous ally. Discipline the body [through physical practice] and the mind [through breathwork]. This is a sure step to self-realization, which frees you from the dichotomy of pleasure and pain.” B.K.S. Iyengar, Light on Pranayama

____________________

THURSDAY’S WORKOUT

PRACTICE

A) EMOM 15:

     Min 1: Strict Pull-ups (single set)

     Min 2: Core/Midline

     Min 3: More Core

B) 5 Rounds for Consistency:

     :60 Ski Erg (cals)

     :60 DB Thrusters

     :60 Double Unders

     :60 Rest

 

FRIDAY’S WORKOUT

COMPETITION

For Time:

Assault Bike Cals (30/20)

30 D-Ball Ground to Over Shoulder (100/70)

30 Burpee Box Jump Overs (32/24)

Assault Bike Cals (30/20)

(10-minute cap)

 

Want to work on the mind AND the body in the same session? Come to a FREE Performance Breath Class with Tanya Bentley on Friday at 12:00pm and then attack the workout at 12:30pm.

It’s needed all the time.. or I should say, life might flow a bit better while practicing patience. Patience is something I feel I’m always trying to work on and it’s needed in all areas of life. It’s the ability to be calm and delay gratification. It’s understanding there is a right time and place for everything. I’ll share just a few opportunities that I get to practice patience in my life. Standing in the grocery store line that just won’t move, call in some patience.  Waiting for the Verizon people to arrive during the 8-2pm window they gave me, call in some more patience. Coaching adults and children as they learn new skills, patience wins again. Olympic lifts like the clean and snatch, call in patience so I don’t pull early. Muscles ups, yep, patience again, as my arms like to do the muscling that my hips should be doing. It’s really all over.

As we move our way through this cycle I encourage you to see where patience might be a skill in the gym, be it in a movement, a workout or the entire class. Patience is something that can give us more peace of mind. Instead of getting frustrated or angry when things don’t work out how we wanted, we can find some calmness in waiting for the right time for things to happen. We have to chose patience as we move through life in the time of instant gratification. 


Wednesday’s Workout
Competition

A) 1-Rep Max TGU (15 minutes)

Rest 5 minutes

B) “Tear Down That Wall”
4RFT:
25 Med Ball Push Press (20/14)
25 WB Sit-ups

 

Thursday’s Workout
Practice
A) EMOM 15:
Min 1: Strict Pull-ups (single set)
Min 2: Core/Midline
Min 3: More Core

B) 5 Rounds for Consistency:
:60 Ski Erg
:60 DB Thrusters
:60 Double Unders
:60 Rest