Study Solves Lifting: All You Need are Two Dedicated Spotters!

Training
21

That, or nothing but singles.

1 Like
22

Bench press the concentric ā€œupā€ from the pins to the hooks. The Zercher Squat the eccentric ā€œdownā€ from the hooks to the pins. Then you could do it the other way in a different workout.

2 Likes
23

A lot of CTā€™s new stuff is pretty similar to what @FlatsFarmer and @T3hPwnisher are throwing around. In some examples heā€™ll break it down within a week, in others it can be by block. Heā€™ll have a concentric focus (we all they that one), eccentric focus (super slow negatives, accentuated negatives if you have that equipment), and isometric (pauses and the immovable). Seems like the team is onto something!

3 Likes
24

You have absolutely broken my brain by putting these words together in this order

2 Likes
25

Iā€™m not even sure what I meant to say before my phone took over there.

Iā€™m also leaving it because itā€™s better than whatever I could have possibly meant.

3 Likes
26

Man, the more I think about it, the more I realize this could work with the cube approach. Max effort work will be all eccentric only, dynamic effort work is all concentric, and repetition effort fills in the blanks.

27

Max effort, eccentric only bench press is the one where you just get stapled by the bar and wiggle out from under the safeties right ?

I already do that one a lotā€¦just didnā€™t know what we were calling it.

4 Likes
28

Itā€™s called a triphasic progression and itā€™s actually become really common in sports preparation

Supramax eccentrics are a fantastic tool that are more popular in football, basketball, soccer and track and field than people may expect

Itā€™s typically programmed with:

  1. 2-4ish week GPP phase: general or tempo lifting
  2. 2-3ish week eccentric phase: aiming to use up to 120% 1RM
  3. 2-3ish week isometric phase: same load above, aiming to be able to ā€œcatchā€ the bar from free fall, rather than slowly lower and then pause
  4. Deload may be placed here
  5. 2-3ish week ā€œconcentricā€ phase: usually submaximal loads for speed, but these are rarely dead-stop exercises
3 Likes
29

For us meatheads; How do they handle getting the barbell back ā€œupā€ during the eccentric phase?

30

Only one I can think of to do solo in a garage would be to have steps / blocks at a dip station and overload eccentric on weighted dips. Then use steps to get back up every rep. Not sure if I am yet convinced that is more effective than just doing regular weighted dips.

1 Like
31

Usually weight releasers, spotters, or switching from bilateral concentric to unilateral eccentric (e.g. SL RDL down, bilat RDL up)

3 Likes