Tuesday 140812

5 Rounds for time:
10 Power cleans 135#(95#)
10 Burpees

Post time to BTWB.

Matt throwing some weight overhead!

Matt throwing some weight overhead!

How often have you told your friends or associates that you do CrossFit and that they should give it a try.  Only to hear someone say that they don’t want to get too bulky or put on too much muscle.  We all know that truth, that our preferred form of fitness is so well rounded that we don’t focus solely on exercises  that are going to just build huge bulky muscles.

Let’s be honest, most sports that people play don’t require huge body builder type muscles, but most people that play sports do want to be as strong as possible.  So how do we gain strength without getting bigger?

We need to focus on relative strength in order to get as strong as we can without becoming too big that it could possibly affect other areas of our fitness.  Ever seen a professional body builder running a 5K?  Me neither, but I’m guessing it wouldn’t look to fluid.    Relative strength is being as strong as possible at the lightest weight we can maintain.  

A relative strength program would focus on sets of 1 – 5 reps, but more importantly think about the time involved to perform those reps, time under tension (TUT).  The goal with a relative strength program is to keep those 5 reps to no more than 20 seconds.  Here’s an example:  Take a bench press workout.  For this to be considered a relative strength program you’d want to perform whatever number of reps you perform in 20 seconds.  Here’s what the tempo would look like.  4 reps with a 4 second lowering to your chest, no pause at the bottom and 1 second to press the weight out back to the starting point.   At the top go right into the next 4 second descent.  Here’s what it would look like if we wrote it on the board; Bench Press 4 sets of 4 with a tempo of: 4010.  4 seconds to descend, 0 rest at bottom, 1 second to ascend, 0 rest at the top before the next rep. That’s 5 seconds of work for each of the 4 reps, or 20 seconds.  Below are some other variations: 

Bench Press, 4 x 4, 40X1, rest 180 seconds. Total TUT = 20 seconds
Bench Press, 5 x 3, 40X2, rest 180 seconds. Total TUT = 18 seconds
Bench Press, 6 x 2, 42X2, rest 240 seconds. Total TUT = 16 seconds

If you’re trying to be as strong as you can without a bodybuilder type physique, then focus on relative strength. 

Check out the article the above was referenced from HERE. 

Speak Your Mind