Strength Promotes Confidence: Grip & Upper Body 1/17/12

Hey all,

   Today’s SPC class was another full one with a more pointed repeat of last Tuesday. As you know we are in a strength building phase, and this was week #2. Everyone is showing more affinity for the exercises and are really starting to move their “fighting” weight around. But damn, that whole tempo thing is a killer. When I say 5 Mississippi, I mean ALL 4 SYLLABLES please. We’ve been focusing on concentric contractions over 5 seconds and eccentric contractions over 2. That way we can minimize muscle damage and recovery time between workouts. But it’s not like it’s that easy. Everyone needs to get super comfortable leaving their egos outside the weight room and not lifting as much weight as they think they “should.” Everyone is stronger than they think, but it’s the numbers that they’ve got all wrong!

   Here is todays workout incase you wanted to do it on your own. Remember, this whole lifting to “failure” thing is kind of a gooey mess. I like to remind people that if they aren’t maintaining the proper posture for the exercise, the prescribed range of motion, or maintaining their cadence IT IS OVER! DONE! FINITO! Some may disagree, and I’m okay with that. The weight room is one of the single most stupid places to get hurt (other than the bathtub).

   Next week we are going to add an exercise or two. Show up to class and you’ll find out first. Or you can wait for me to write another blog. But showing up is more fun.

See ya next time.
Coach CWall


The 5 second tempo is brutal, especially when trying to maintain form while still trying to get the minimum reps.

Correct! Very challenging! Focus is key and we need to control as many variables as we can to assure that we are making progress instead of just getting more clever or compensating in some way.

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