When going SLOWLY beats going FAST in Training!
Updated: Mar 17, 2019
“Run when you can, walk if you have to, crawl if you must; just never give up.” – Dean Karnazes
There are many times where we ask you as coaches to go fast, max out and give high speed efforts or complete a task in the quickest time possible. This in it’s self is a skill and a type of fitness we know you, and we love to develop.
When working on strength and quality of your movements it’s important to recognise this is a time to not rush and work for speed. It is in fact detrimental to go fast. Take this opportunity in your training session to work for quality. Increase your control, stability, movement efficiency and correct any flaws in your technique (we all have some). For your heavier sets slow down your eccentric (lengthening/lowering) phase and try introducing pauses at points along the movement chain.
When trying to strengthen a muscle or build muscle (hypertrophy) you need to create a stimulus and lifting weights more slowly is one way to increase the amount of time the muscle is under tension for and increase the stimulus for strength development and muscle growth. For example when doing a Bulgarian split Squat counting to three seconds on the way down and three seconds for the way up puts the muscle under tension for 6 seconds per rep, this is going to elicit far greater stress for the muscle done over 4 sets of 10 reps than 4 sets of 10 1 second down and 1 second up reps. The muscle is in fact under tension for 3 times longer per rep.
Give it a go in your next session!