We talk about how doing a super slow 60 second rep can boost strength and performance.
This is a method of training I have heard a few times, first at the Colorado Springs Human Performance and Rehabilitation clinic and then again in a book called “The Talent Code” by Daniel Coyle. The basic concept is to slow a movement way down taking an entire minute to complete a single rep. During this rep you are to take notice of how you feel throughout the movement and take note of anything interesting you might find. You might notice your feel tight or weak at a certain part of the move and you can then put together a training program to address any problems to find.
The first step is to pick a movement to perform a 60 second rep and use a weight that is relatively easy for you to perform. Usually a weight that you can do 15 reps for multiple sets is a good starting point. If it feels too heavy during a super slow rep lower the weight and try again.
The second step is to perform your 60 second rep. Aiming for a full 30 seconds on each half of the movement. If you’re doing a deadlift for example it would take you 30 seconds to stand up with the weight and another 30 seconds to lower the weight back down to the floor. The best way to track this is using your phone timer or looking at a clock. It is pretty hard to count seconds as you are doing this so some sort of timer will come in very handy.
Finally the last step is to concentrate on how you feel during the rep. What we have found is that certain parts of the movement are harder than others and sometimes we notice our body tends to do weird things like are knees might com inward during a squat or a rouge elbow might flare out during a bench press.
Finding and pinpointing these little things that happen can make a world of difference in improving once performance because you have specific weak points to work on.
Another great way to use this is in sport specific training and developing a good patter for lifting weights. Athletes use this in their training to help develop a perfect swing or skill specific to their sport. In the gym we use this to develop the perfect path of the bar so that every rep is done with precision and perfect performance.
Lastly the 60 second rep is great for building muscle and strength and you are working very hard to maintain balance throughout the movement and the time under tension your muscles are working is a very unique and challenging way to train.
Building a home gym is really easy and cheap! We discuss some of our favorite pieces of home equipment including a Kettle Bell, Pull-Up Bar, Resistance Band and Sand Bag. All together our home gym cost less than $100 and can give us a great workout in minutes.
The key to getting the most out of your training is to have a plan and execute that plan consistently.
We’ve talked to many experts in the field of health and fitness and have come away from those conversations with some great tips that are really easy and practical to add immediately into our training programs. Over the past year we have learned so many things and we would like to take this opportunity to comb back over some of those interviews and pull out some of the highlights that we will be putting to good use this year to achieve our goals.
Here are a few tips to get the most out of your training:
Obviously there are so any different aspects to training and to say that one is more important than the other would be a mistake so keep that in mind as you read these next tips.
We have talked about these before in previous posts and if you would like to see the full breakdown please find it HERE. However for this I will give you the basic breakdown. No pain means you move without and pain and if you do feel pain you should stop and asses the problem before you continue. Breathing should be something you consider before watch movement and not an afterthought. Move with precision, meaning only moving as much or as far as you need to perform your exercise. Your posture needs to be correct to perform each movement and finally relax and let go of unnecessary tightness in muscles that are not being utilized in the current move.
These are just a few of the things we have learned to help you get the most our of your training and to get the most out of this information please listen to the show and get our full thoughts and some great tips to achieve your fitness goals this year!