Yesterday I shared a link to a new bodyweight-based strength workout – did you get a chance to check it out yet?
So many guys were loving that one, thought I’d share a sample from the program with you today.
One thing I love about this program is that it pays close attention to an often neglected, but KEY, part of a strength training program – REP TEMPO.
Particularly for a bodyweight-based training plan, this can be a game changer. You will learn better control of each exercise. You will gain better understanding of movement positions. You can address positional weaknesses. You can improve work capacity. And more!
You’ll see in the workout below what’s called a “tempo prescription” – here’s what the four components mean (in order of how they are written in the sample training day below):
1 – ECCENTRIC PHASE: This is the negative portion of the lift where we are lowering the eight with gravity.
2 – ISOMETRIC PHASE 1: This is considered the midpoint of the range.
3 – CONCENTRIC PHASE: This is the lifting portion of the exercise where we are moving the weight against resistance.
4 – ISOMETRIC PHASE 2: This represents the top of the range where the working muscles are fully shortened (or contracted).
Now, give the workout a try:
“Infusion” Bodyweight Strength – Tempo Training Workout
Plyo Push Ups – 4 sets / 10 reps / 45 Seconds rest / tempo = 1:0:1:0
Jamb Hammer Rows – 3 sets / 8 reps / 45 Seconds rest / tempo = 1:0:3:0
Triceps Extensions – 4 sets / 10 reps / 30 Seconds rest / tempo = 2:0:2:0
Doorway Curl – 4 sets / 10 reps / 30 Seconds rest / tempo = 2:0:2:0
Wall Squat Iso-Hold – 3 sets / 40 Sec. hold / 60 Seconds rest
Really pay attention to the rep tempos on that one, and trust me, you will see and feel the difference!
If you like this workout, I highly recommend you check out the full “Physique Zero” course at the link below:
I have reviewed the full program, it is very solid, and a tremendous value. Plus you get a ton of great bonuses, like extra abs workouts, guides to help you focus on bringing up weak points like pull ups, push ups, and more!
Train hard, talk soon –
Over 40 Training Specialist