Strength Promotes Confidence: Foundations 1/19/12

Hey all,

   Today SPC class was an exploration of cadence. This is probably the most overlooked variable when it comes to strength training. And it is kind of a big deal. Most of the time people are only concentrating on the obvious variables, like weight, reps, sets, etc. Some may go the extra mile and think about posture and range of motion. But if you do repetition 1 at twice the speed of rep 6, are they really the same thing? I would say. . . well. . . duh?! Of course not. Enter the metronome. Tic tok tic tok. . . More accurate and consistent than counting in your head. 5 seconds of concentric, and 2 of eccentric. 7 seconds per rep. Nice and measurable, just the way I like it.

   Here is todays workout. I added seated military press today. You can expect more additions next week. Each exercise has a pretty predictable way of messing up the posture or cadence or range of motion. Once you know what those are it is a lot easier to prevent them. We managed to get 4 sets of everything in today: 2 warmup sets and 2 heavy sets. Next week I expect the same, but with a little more work and a new exercise or two.

Everyone did a great job today and I think that the transition to our next training phase is going to go pretty smoothly. As long as everyone stays consistent!

See you soon.
Coach CWall

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