Forced and Negative Reps.
Saturday is PT arvo for me whether I race or not. I usually train 2 friends and then have my own session with Tim afterwards.
Despite still not wanting to eat at lunchtime I did throw down some fruit and yoghurt because I'd planned to do a 5-6k run with one of the girls. We just did an easy run throwing in a pyramid of efforts in the middle couple of k's. We were able to do this today because I'd checked with Tim that my session was purely weights, as it normally is if I've had a race that day.
While I've being learning things at college I often chat to Tim about them and he sometimes incorporates them into my training. So today we did forced and negative reps.Forced reps are where you push out a very heavy weight while someone spots you (ie they give a bit of support to help you lift the weight) and negative reps are where the spotter lifts the weight for you (it's too heavy to lift) but you have to lower it down at a slower than normal rate and the spotter catches it at the bottom when the muscle fatigues.
What this actually means is you lift very heavy wts after pre-exhausting the muscles. For example we started on the chest muscles. I did 60-70 modified pushups, then dumbell flyes with 7kg wts, repeated with 9kg wts, then incline chest press with 9kg DBs and then decline chest press with 9kg DBs. This was all to pre-exhast the muscle before doing the forced and neg reps. For the forced and negative reps I did a chest press using a Barbell (28-30kg) and it was hard. We then did the same for shoulders, biceps and triceps and for good measure some squats with Barbell on shoulders and some ab work ( even using a 5kg plate in there at some stage). This isn't a session you would use with most clients but I'm enjoying trying out what I am learning lately. A good guinea pig I think :-).
So my goal this year was to feel comfortable with doing a 10k race without feeling I needed weeks of training for it and to hopefully reduce the PB at the same time. That has definately happened (thankyou Tim and runclub and striders) and with the striders series over Tim has suggested a couple of "active rest" weeks to give the body a break after 9 months of constant training. I'm also going to up my daily carbs just a little ( a lesson learnt from my experiment).
TA
posted by TA and the Gnome @ 7:58 pm
3 comments
3 Comments:
Glad to hear you had a positive afternoon after a bit of a disappointing morning TA. Don't worry I didn't think you were rude Sat morning and we didn't hang around as the boys were wet and smelly:)
Those forced and negative reps sound really hard - when I was reading your entry I had this vision of me being trapped under the weight because my muscles fatigued before the spotter could grab it!!
As for the killer abs session I do - its a pilates based workout that involves keeping head and legs off the ground for 5 different exercises. The theory is that you move from one exercise to the next without stopping, and I try and do 15 reps of each exercise. Of course, being pilates based means keeping the core muscles active, not arching the lower back, etc. I have found this session more effective than the usual crunches, etc. If you want more information let me know.
Sounds like its 'thats amore' on the cd player, a red chequered tablecloth and loads of spaghetti over at the ta/sfg household! Nice to catch you both on sat. Tough day at the office with plenty struggling TA. Bruce take care of that ankle. Catch you both soon.
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