A1. Back squat: 4 x 6-8 reps @ 20X1 tempo; no rest (*1) A2. KBS (1.5/1): 4 x 12 explosive reps; 3min rests (*2) B1. Hands stand shoulder touches: 3 x 20; no rest (scale as necessary – hs holds/light kb press/plank shoulder touches, etc) B2. Sit ups: 3 x 15 strict abmat sit ups; 1min rests C. Instructed mobility (hip and ankle) Notes: (*1) In A1, there is a tempo prescribed. A tempo is a forced way to increase your time under tension (TUT) during a movement. The numbers represent the length of time to complete the phase of a movement: For every movement, there is an eccentric, isometric and concentric phase. The numbers are represented in those phases. The set up for a tempo is always the same, i.e. 1/2/3/4 – 1 is the eccentric phase, 3 is the concentric phase, 2 and 4 are the isometric phases between concentric and eccentric, (eccentric/isometric/concentric/isometric). Typically the eccentric phase is the lowering of weight and the concentric phase is the raising of weight. In a bicep curl, opening the elbow joint angle (dropping the hand away from your shoulder) is the eccentric phase (lengthening your muscles) and closing the joint (bringing your hand back up to your shoulder) is the concentric phase (shortening your muscles). The pause at the top and bottom is isometric. For the squat today, the eccentric phase is lowering the weight down and the concentric phase is standing up. So, to follow our tempo for today, you will take 2 seconds (count 1 one-thousand, 2 one-thousand…) to go from a locked out standing position to the complete bottom of the squat, take a zero second pause at the bottom and then explode to the top (that’s what X denotes). Then take a 1 second pause at the top before going back down for the next rep. Tempo’s are always written in this order, but keep in mind that some movements do not start at the beginning of the tempo prescription. Two examples would be the dead lift and pull up. The dead lift starts at the ground, which is the bottom of the eccentric phase. Therefore you would start your tempo at the third number (usually X) and end at the second number. Same goes for a pull up. You start at a dead hang, or bottom of the eccentric, and pull yourself up. So, you would also start this movement at the third number. Tempo training is a great way for us to figure out exactly how long it takes for you to finish all of your sets of a movement and for us to control that time. We can control intensity, overload a certain part of a movement, or be used for technique at times. Overall, it has a lot of benefit to a strength program. For more information, check out this article: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/285/Tempo_Training_Revisited.aspx (*2) Also, A1 has a target rep range of 6-8 reps. This is a progressive strength technique. You MUST INCREASE the weight on your next set if you hit the upper target number. If you do not hit the upper target number, then your weight MUST STAY THE SAME. It’s important to follow this to get the correct response. The range is set so that you can have a general idea of what weight to use and so that we can control the volume. Lorne said to us at the beginning of the year that he wanted our members to learn something every day that they come in to the gym. It might be hard for us to teach every single person something new every single day, but we will try to post something like this or talk about it in class every so often so that you all are understanding what you’re doing and learning in the process.