In part 1, we talk about the importance of intensity/load, repetitions, and sets. Today we’ll finish it off with tempo, rest period, periodization, and exercise orders. These variables are not as commonly utilized yet mustn’t be neglected when it comes to designing workout programs.
Tempo
Tempo is recorded as a number sequence that corresponds to the concentric, eccentric, and isometric motions.
Concentric: the unloading phase; when you go against the resistance
Eccentric: the loading phase; when you go along with the resistance
Isometric: the pause between concentric and eccentric motions
When we design a program, the written order of tempo should be the same order as how a movement is performed.
i.e. Squat 3/2/1: 3s eccentric - 2s pause - 1s concentric;
Deadlift 1/0/3: 1s concentric - no pause - 3s eccentric
To achieve different fitness goals, we don’t always have to change the reps and sets; tempo is also a great variable to be played with. Decreased tempo on movements are generally for maximal strength (>80%); this will recruit fast twitch (type II) muscle fibers. It also improve our velocities during power/ speed trainings.
Increased tempo (con/ecc) places increased time under tension (TUT) on the muscular system as thus can be used to favor hypertrophy and strength development. No more than 60s of TUT should be done within a set because our stress on the energy system will become more aerobic which does not favor optimal strength development. Increased tempo is also beneficial for postural correction, stabilizer training, and endurance training.
Rest period
Rest period is the length of rest time between each set. In general, rest period should never exceed 5 minutes because it will cool down our heart rate and muscle tension. Muscular injuries can easily occur if continue to train after 5 minutes of rest.
In general, the higher the intensity, the longer the rest period should be. Below are the ideal rest period for different training purposes:
Hypertrophy training –– 45-60 seconds
Stability/endurance training –– 30-45 seconds
Strength training –– 1-2 minute
Maximal strength/ power speed training –– 3-5 minutes
Strict management of rest periods is crucial for determining program outcomes. If the rest periods change, the program has changed.
Periodization
There are two kinds of periodization methods:
1. Linear periodization
Just like linear intensity progression, linear periodization is the application of increasing intensity throughout the whole program. Risk of injury is higher than undulating periodization because of its linear escalation of intensity.
i.e. weeks 1-3: 50-65%; weeks 4-6: 65-80%; week 7-8: 85-100%
2. Undulating periodization
Undulating periodization is the application of alternating periods of high intensity and high volume trainings, similar to wave loading type. This type of periodization reduces the chance of injury and allows clients to develop both absolute and relative strength.
i.e. week 1: 60%; week 2: 75%; week 3: 80%; week 4: 50%
Exercises order/prioritization
Proper exercise order or prioritization is extremely essential to ensure optimal improvement in physical performances yet one of the most commonly neglected factor.
We always want to prioritize exercises in terms of neurological demand in a descending order.
Factors that affect neurological demand include but not are not limited to:
1. Base of support
The more unstable the base of support, the higher neurological demand. Vice versa.
i.e. two feet on ground, single leg stance, Swiss ball, BOSU ball
2. Plane of motion
The more plane of motion required, the higher neurological demand. Vice versa.
i.e. transverse plane, frontal plane, sagittal plane
3. Speed
The higher the speed, the higher neurological demand. Vice versa.
4. Intensity/Load
The higher the intensity, the higher neurological demand. Vice versa.
5. Difficulty/Physical ability
Difficulty of an exercise can be different for beginners and athletes
We want clients to perform as many exercises as possible before they get fatigued. When clients first perform exercises that require higher neurological demand, even they are fatigued it would still feel less tiring to continue with the easier exercise. On the other hand, if they get fatigued doing the easy exercises, they won’t have enough energy to perform the harder exercises. This can lead to improper form which causes faulty training engram and injuries. Therefore, it is essential to place the more challenging exercises on the top of each workout program.
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If you are curious about how we play with these variables to make the workout programs completely tailored to you and your needs, come visit TAO Movement!
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