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.

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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

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)

“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

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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.

Squat Stance…Go wider. Yeah, wider than that. Nope. WIDER!!

We want to make sure you guys are keeping your stance wide! By doing this, you place a greater emphasis on your glutes, hamstrings and lower back.

 

THE MUSCLES THAT GET YOU A STRONG SQUAT! 

 

Here are some more benefits to box squatting:

  • You always know how low you’re going. It’s very common for people to start scaling their depth once they start putting on heavier weights, the box will keep you honest.
  • For those that lack mobility and/or motor control, this can help to bring about awareness and improve your squatting mechanics.
  • Squatting on a box breaks the eccentric/concentric chain. This is one of the best ways to develop explosive strength – the ability to exert maximal force in minimal time.

 

On another note, how much rest do we need between sets? Only take 45 to 60 seconds rest between sets and use compensatory acceleration – A training methodology in which an athlete deliberately tries to accelerate the bar throughout the concentric phase of the movement (the upwards phase of a back squat), instead of applying less force to a lift because the load is lighter. Essentially, be as explosive as you can coming out of the bottom!!

 

The takeaway from this: An athlete must be able to generate a combination of the two, FORCE = MASS X ACCELERATION. For example, when the load is heavy, there will be an increase in muscle tension and resistance. The same applies when an athlete is using a lighter load, but is moving the weight with a higher acceleration. 

 

So, if you feel the box squat weight your using in our programming is light, be more explosive and lift it faster. This is necessary in order to elicit the same amount of force needed to lift HEAVY ASS WEIGHT!

 

Oh, and make sure your squat stance is WIDE!

 

That is my rant on BOX SQUATS 🙂

HAPPY SQUATTING 

Resources:

https://www.t-nation.com/training/squat-900-pounds

What is Compensatory Acceleration Training and how can it help you get stronger?


 

Tuesday – Practice

A) 5 Rounds on the 2:00
10 DBall Sumo Deadlift
Max Effort T2B

B) AMRAP 12
250m Row
7 SA DB Hang Clean L(45/30)
7 SA DB Front Squat L
7 SA DB Hang Clean R
7 SA DB Front Squat R


Wednesday – Competition 

15 Minutes – 1RM TGU

Rest 5 Minutes  

“Tear Down That Wall”
4RFT
25 WB PP (20/14)
25 WB Sit up

 

http://

ApprenticeIntro_Feb2019 from Kenny Kane on Vimeo.

Monday’s Workout
Practice

A) EMOM 12
     3 Position Snatch

B) Box Squat

C) AMRAP 8
     16 squats
     2 muscle ups 

Tuesday’s Workout
Practice

A) 5 Rounds on the 2:00
     10 DBall Sumo Deadlift
     Max Effort T2B

B) AMRAP 12
     250m Row
     7 SA DB Hang Clean L. (45/30)
     7 SA DB Front Squat L.
     7 SA DB Hang Clean R.
     7 SA DB Front Squat R.

The Run Class has been very popular since we added it to the schedule last year, and starting next week there will be some changes in the schedule and location of the run class to give more people more opportunities to take their fitness outside.

Beginning next week, the Run Class will meet on Wednesday mornings, 6:30-7:30am, at Palisades Park (Ocean Blvd. & Montana Blvd.) – this is a change from the current Tuesday morning time slot. Additionally, Run Class will meet on Saturday mornings, 8-9am, at Westridge or Sullivan Canyon (alternating) – this class will replace the Thursday evening class. We have some amazing run coaches and we are blessed to have year-round access to beautiful outdoor locations – whether you are a seasoned runner or a novice or you’re one of those people who “hate running” I guarantee you will find value in our Run Class. Come out and join us!

______________________

THURSDAY’S WORKOUT

MENTAL TOUGHNESS

“The Clint”

7 Rounds for total Goblet Squats:

1 min Box Lateral Up & Overs

1 min Lateral KB Swings (24/16)

1 min Battle Rope

1 min Goblet Squats (24/16)

1 min Rest

 

FRIDAY’S WORKOUT

PRACTICE

A) Monkeying Around

     Gymnastics Pulling Strength Work

B) Find a heavy 3-rep Squat Clean Thruster

C) 8-10 RFQ:

     Unbroken Chest-to-Bar Pull-ups

     Rest :30 between sets

D) 5 RFQ:

     33 Double Unders

     11 Thrusters

     (7-minute cap)