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Defining Tempo&nbsp; &nbsp;Even though tempo is discussed in some literature, it is not widely discussed in certification or academic learning. In the various certifications I have earned, NFPT, NASM, NCSF, USAWLI, etc. NASM is the only one that has even a brief discussion on tempo. With that it discusses 3 digit tempo, illuminating the 4th which would be the hold at the top. During my Master of Science learning, tempo was not part of the curriculum. I did inject it into some of my papers, however. For anyone looking to upgrade their training, tempo could be the key piece.&nbsp;Tempo is the duration of a single repetition. In every lift there is an eccentric portion (muscle lengthening), an opportunity for an isometric (a pause), a concentric portion (muscle shortening), and another isometric (a pause). It does not matter what movement is happening, all of these phases are present. Coach Charles Poliquin popularized and brought understanding of the manipulation/utilization of tempo in programming in the 1980-1990’s. He continued to use these methods until his passing.&nbsp;&nbsp;An example of what tempo looks like is 3-1-1-1. This would read as a 3 second eccentric, a 1 second hold in the lengthened position, a 1 second concentric, and a 1 second hold in the shortened position. This is a common tempo prescription I use for new clients or in starting a foundational phase. It shows control over the weight and helps to avoid sloppy reps. However, tempos should vary over progressions and phases.&nbsp;&nbsp;For a coach or client using tempo in their training each phase has its purpose. Without fully understanding the actions in each phase and how to match that with the phase you are in, the benefits of tempo can be lost. Next we'll look at the most common/controversial application of tempo - &nbsp;eccentrics!&nbsp;Eccentric Phase: Considerations&nbsp; &nbsp;The eccentric phase of training, when implemented appropriately, can have several effects on the body. An interesting note is that we are much stronger on the eccentric phase of lifting. Due to this, implements like eccentric hooks were created. Also, consider the implications when using accommodating resistance. It’s often noted that when using accommodating resistance the weight gets heavier as mechanical advantage is gained in the concentric. However, it is also heaviest at the beginning of the eccentric. Some of the benefits are:&nbsp; &nbsp;1: Hypertrophy - The main reason for this is the amount of stress on the muscles as the muscles get longer and longer. Being mindful that appropriate loading is needed. Also, eccentrics are known to have a higher level of damage to the muscle tissue. With appropriate recovery this leads to improvement in the muscle tissue to prepare for the next bout.&nbsp;&nbsp;2: Tendon/Ligament rehab - the amount of tension on the tendons and ligaments at the end ranges creates a feedback loop. Similar to the hypertrophy recovery from the damage, the feedback from tension on the soft tissue is to “fortify” to handle the next session of loading. &nbsp;3: Improvement in force absorption - In Cal Dietz &amp; Ben Peterson’s book Triphasic Training they describe in detail how eccentric training can help train the golgi tendon and muscle spindles. These structures are limiting factors on force production due to their responsibilities of shutting the muscle down when tension gets too high. When trained appropriately, eccentric training can help to increase the tolerance of tension these structures will take before shutting the muscle down.&nbsp; &nbsp;The most common issues I see with eccentric training are when to implement and how to progress them. Consider your training age. If you have been training for less than a year, eccentrics above 3 seconds may not be appropriate. Also, consider your level of strength. If you are very strong and have never used eccentric, easing into them would be best. If you use 75-80% of your 1RM and hit an 8 second eccentric workout, you’ll be out with DOMS for longer than necessary. Also, if you're not very strong, you may not be able to load the bar with enough weight to have a significant physiological effect. Lastly, if you are implementing eccentrics in your training they should not be in every phase of training. Typically phases last from 4-8 weeks. Eccentrics should vary throughout the phase and progressed towards your main goals.&nbsp; Isometrics: &nbsp;Affecting strength at each point Isometrics are extremely common in strength training programs. These can be pauses at any point in the range of motion. Most of the time when a pause is indicated in a tempo prescription it is at the top &amp; bottom. However, this is not standard. The example given above for 3-1-1-1 &nbsp;has two pauses top &amp; bottom. It is common to avoid pauses at the bottom. This is often a disadvantage, and is noted that if you pause at the bottom it limits the explosive nature of the lift. When lifting for strength and heavy weights, pausing at the bottom limits the stretch reflex response and is not efficient at firing the nervous system.&nbsp; &nbsp;There are some benefits of pausing at the bottom; pausing at the bottom, in a disadvantaged position, increases the stress on the tissue. This can help improve hypertrophy gains. When in a disadvantaged position, the muscles have to work harder to exit the position. It can be a helpful tool learning how to grind through reps, without using maximal weight. Lastly, if you pause long enough the stretch shortening cycle (SSC) could dissipate completely. In theory if it does dissipate completely, and you're forced to grind through the rep, this could help form another level of strength. That “level” of strength is the ability to still be explosive or display force, without the benefit of the “bounce” (SSC) out of the hole.&nbsp;&nbsp;This is not intended to be the only way that you train. Or how you should train to be as strong as possible. What it does mean, is strategically placing it in your periodized yearly plan will be advantageous to you.&nbsp;&nbsp;When most people think of isometrics, they think of pressing against an immovable object, or pressing off of pins from a dead stop. These are also great ways to improve strength. However, likely not as much hypertrophy. Pressing against an immovable object will help to increase neural firing, meaning more muscle recruitment in the range. It will also increase the strength at that point of the range of motion and multiple degrees above and below that point.&nbsp;&nbsp;Last point: &nbsp;pausing at the advantageous position. An example of this would be the top of a squat, where your joints are stacked. Most opinions are that this is really just a break, a position for you to take a breath or two before the next rep. However, if you observe some very strong strength athletes, they will often use lock out pauses. The claim is that this helps to improve the last portion of the range of motion for that lift. If this is really a break position, then what would be the benefit? The theory is that pausing at the top of the lift actually increases the amount of neural firing. Often you will see strength athletes “overload” the top portion of the lift. This is likely the most effective way to build strength, using the pause at the top. However, pauses at the top portion can have their place, while using 80-90% 1RM.&nbsp; Concentric Phase: Benefits of slow &nbsp; For concentric phases of lifting I’ll cut right to the chase, most always this will be 1 second or less. Whether you are looking at transfer to performance, hypertrophy, or metabolic work, a faster concentric is most always used. A faster concentric phase means that a higher level of neural firing will happen. This has the best transfer to sport performance. Practically speaking, there is almost no sport where it is more optimal to move slow. From strength sports like powerlifting and strongman, to collegiate sports, most actions and most winning actions are done “fast”. Or at least with the intent to move fast. In strength sports, or a sport like football when looking at lineman, the intent is to move fast. However, when watching from the outside it looks slow. Thinking about a lifter who is maxing out a squat at 700LB. It may take him longer than 1 second to stand up. But that does not mean he is intentionally taking his time. Internally, he is driving through that weight as fast as possible. Trying his best to generate as much force as possible.&nbsp;Does this mean slow eccentrics are not used or do not have a purpose? No. There are some uses for slow eccentrics, granted they are not as popular. One purpose is a learning tool. When performing a slow eccentric, the individual can better identify where they are in space. It is more common to see someone lose form through the concentric phase of lifting than it is to see form break down in the eccentric phase. Therefore, when performing slow concentrics, paying attention to every detail of where your body is in space is much easier.&nbsp;Another potential benefit of using slow eccentrics is the increase in metabolic work. This means that the muscles are working harder to move through the range of motion, increasing the usage of energy and output of metabolites. The question is, how effective are slow concentrics at increasing metabolic work? In my opinion there are several other options for increasing metabolic work that are superior. However, there is an opportunity for novelty. Much of training can be monotonous, which is something the lifter needs to become accustomed to, and the coach needs to become versatile in programming to help minimize this.&nbsp; Grit to Greatness hot take: Use tempo! &nbsp;Prior to my learning from my mentor in Buffalo, NY &amp; Coach Poliquin’s literature, I hardly used tempo in training... at least with intention. There may have been periods that prescribed focus on the eccentric, explosiveness on the concentric, or isometrics. With that blind application I was able to see success, in myself and others, by manipulating reps, sets, &amp; exercises. However, hitting plateaus was a common occurrence, and not easily maneuvered. Once I was exposed to the concept of tempo, I can no longer unsee it. It is not the be-all and end-all to each program, but when placed properly can make all the difference.&nbsp;Understanding that if you use tempo there are certain targets for physiological effects. For a quick breakdown of time under tension (TUT) per set, 0-20s = relative/absolute strength, 20-40s = functional strength/hypertrophy, 40-60s = Hypertrophy, 60s+ = metabolic. These are general guidelines for tempo prescription, and the individual being programmed for should be kept in mind.&nbsp;&nbsp;With this knowledge, the manipulation in phases of training seems limitless. The key part for a high quality coach is to understand how to implement these ranges in a program and how to progress them forward. Arbitrarily placing a 3-1-1-1 tempo for a rep/set prescription of 3x10, for 4-6 progressions, then what? Understanding what the main goal is and the individual being programmed for, the TUT could be manipulated in either direction. Increased TUT throughout the 4-6 weeks to increase metabolic work, or visa versa decrease TUT, while increasing load, to improve strength.&nbsp;&nbsp;Keeping track of tempos can be difficult. I often have clients, and even myself, forgetting what rep you are on due to counting 4,3,2,1 on each rep. So keep in mind the learning curve for some. Also, when too much tempo is prescribed throughout the workout. If you are going from a front squat with a 5-0-1-2, followed by a leg press with a 4-1-1-1. It may be confusing to track which exercise has which tempo, and count down overload.&nbsp;&nbsp;Finally, if you could not tell, in my opinion tempo training is highly useful. In improvement of strength, hypertrophy, metabolic capacity, etc. It all comes down to the application. If you do not understand tempo training, the application will lack direction and synergism. Therefore, lackluster or no results. For instance, if you are overusing eccentrics and expect to see drastic improvement in max strength, you will be disappointed. Either gain a good understanding, or seek a coach with quality experience and watch the results pour in!&nbsp;

What is Garbage Volume?

Benefits of using tempo in training

What is Functional Nutrition?&nbsp; &nbsp;Functional nutrition takes the viewpoint that the human body operates as one unit. The “parts” don’t work individually, rather the parts influence each other and as a whole. The parts would be the different organs and communication systems. The communication systems being the nervous, immune, and hormone systems. The organ systems being the liver, kidney, GI, brain, etc. All the parts are receiving and sending out information.&nbsp;&nbsp;Functional nutrition is the understanding that through food, lifestyle, and supplemental support, the function of the whole can be improved and/or enhanced. When a certain “part'' is functioning inappropriately it affects the whole. When seeing a sign or symptom it is rarely the direct cause, due to the parts affecting the whole. Therefore, the previously mentioned interventions can bring the “part” back into alignment with the whole and elevate the sign or symptom.&nbsp;&nbsp;An example in a hot topic today is hormone fluctuations. If your hormones are “out of balance”, there are likely dysfunctions that can be addressed in what are commonly called the “few roots”. When addressed appropriately and supported, this will help to correct the hormone imbalance. I have seen time and again, with clients and myself, when the tenants of functional nutrition are applied; overall health, performance, and healing are all byproducts.&nbsp; Components of Functional Nutrition&nbsp;Food: The crux of functional nutrition is the food that we ingest, and its impact on our physiology. Macro &amp; micro nutrients have different effects on our body. For example; antioxidants help decrease inflammation and manipulating carbohydrates &amp; healthy fats can influence proper hormone production. Also, how our body responds to the food that we ingest. Depending on our health state, genetic makeup, history, etc. each person can respond differently to the same food. Ultimately, the goal is to use food to improve your health and increase your potential for performance.&nbsp;Few Roots, Many Branches: This is typically reserved for those who are dealing with some kind of &nbsp;sign/symptom or have a diagnosis of some disease state. A vast majority of the U.S. population is dealing with some sort of disease state. Before these disease states happen the signs are often there. I often think of celiac when it comes to this conversation. An individual isn’t diagnosed with celiac disease until 99% of the villi in the intestines are destroyed. From a functional nutrition viewpoint, there is nutritional, lifestyle, or other support that can be implemented before the diagnosis of celiac disease is given, by the appropriate provider.&nbsp; Back to the main point: Diseases, like celiac disease, are often a symptom themselves. In western medicine the spotlight is put on the thing that is causing the most discomfort. All efforts are then placed on subsiding the spotlighted discomfort. In the functional nutrition view, there is something perpetuating this symptom… the root! When the root is addressed/supported, the symptom is then supported.&nbsp;This same viewpoint is taken for most “symptoms” we experience. Even when people are experiencing mood instability, skin irregularities, and other subtle experiences people have.&nbsp;How do I use this as a strength coach/trainer? Athletes and people looking for higher level help in their training, experience these “lower level” symptoms frequently. When not addressed they can manifest into greater issues, or limit the result possible through training and standard nutrition guidance. Identifying symptoms that will limit performance and health, will help to keep athletes in the game and active individuals in the gym.&nbsp; The whole vs the parts: In the U.S. we are used to the approach that the body has parts. There are departments for cardiovascular, respiratory, ENT, brain, etc. All of these separate departments are helpful, typical in acute situations. However, this is not how the body functions. The parts are not separated from the whole. Even though the “issue” is manifesting in one area of the body. This does not mean the solution is in the same place. &nbsp;&nbsp;What does this mean for training clients, who may not be having glaring physiological problems? One symptom that is not always associated with a symptom, is being resistant to weight loss. I have had ultra distance running clients that track training, calories, hydration, and sleep. They want to hit the lowest weight possible while still performing at a high level, and complete a race. However, they were stuck as a certain weight, even with caloric restriction. After assessing, and understanding their history, we implemented some healing measures. Targeted at the GI (gastric intestinal), adrenal, and lifestyle. They were able to drop some weight and improve body composition, while improving running performance. Without looking at the whole system, we would have been stuck on manipulating calories and macros.&nbsp;Controversies about functional nutrition&nbsp; &nbsp;The main concern with the functional nutrition perspective is that the current research does not support most of the claims. This would quickly make most people turn away from the functional perspective, and turn towards what most popular influencers are suggesting. However, there is research supporting a functional nutrition perspective. The research available is frequently in animals, small cohorts, or contradicting. It has been referred to as traditional or eastern medicine, and this kind of approach to nutrition/lifestyle has been around for centuries. I am not saying that everything that comes from the functional nutrition crowd is bullet proof. However, there is a lot of power in food, supplementation, lifestyle, testing, &nbsp;etc. Beyond the straight calories in, calories out mantra.&nbsp;&nbsp;In saying this, when an individual finds a holistic or functional medicine provider, a myriad of tests are often suggested. This can be costly, and not all have great success. This can turn people off, and seem “scammy”. However, some of these tests, especially when applied appropriately, can give great insight to the individual. For instance, I have had clients take an IgG antibody test (food sensitivity test), follow through with the protocol and proceed to drop weight, and improve symptoms they are having. With my clients I have an extensive assessment form, and meticulously evaluate throughout their program. By doing this, I am able to help individuals no matter their physiological state.&nbsp;&nbsp;Lastly, many people see that the functional nutrition approach from a coach like myself contradicts the western medicine approach. There are situations where the suggestions to remedy a symptom will have contradicting applications. However, the way I operate and other quality coaches operate, the two approaches should work together for the health of the individual. Much like a nutrition coach, the functional nutrition coach should educate the client on why the suggestions are what they are.&nbsp;&nbsp;Why do I prefer the functional nutrition approach? &nbsp;By this point you may have a good understanding as to why I may prefer the functional nutrition approach. So, I will lay it out quickly and simply.&nbsp;Bioindiviuality: As mentioned above some critics believe this viewpoint to be a hindrance. However, that is mostly associated with the wide application to many people. When it comes down to it, the individual application is the best and most effective. Would you rather receive guidance that is meant for as many people as possible? Or, specifically for you?&nbsp; Few Roots, Many Branches: With so many signs &amp; symptoms out there, Hashimotos, diabetes, Crohns, IBS, celiac, intolerances, endometriosis, depression, brain fog, arthritis, MS, and on, and on. The understanding of how the parts interact with the whole, and that most all signs &amp; symptoms have a root. Each client can have a more conscious direction to address their concerns.&nbsp; Performing at a higher level: Anyone who has competed in a sport, trained for amateur sport, or just tried to become more active has run into obstacles of enough energy, cognitive function, or achieving desired results. Understanding how the body functions, what it needs to perform at an optimal level, and how components affect each other. The functional approach can unlock certain potentials and expedite results, better than other approaches.&nbsp;Thank you for reading all the way through!&nbsp;Coach Collen&nbsp;

What the heck is "Functional" nutrition?

Role of a coach &nbsp;What is the main function of a coach/trainer? Is it creating accountability? Source of motivation? Workout organizer? Being your babysitter?&nbsp;&nbsp;These are all pieces of a coach. A coach should extract accountability and motivation out of a client. A coach should be able to organize a workout, for the individual and the facility they have access to. While “babysitting” might not be the best terminology, there is a component of keeping a client on pace for the workout and checking in on key aspects that will make a program a success.&nbsp;&nbsp;But what separates a coach from a great coach? There are multiple components. I have heard from several sources a checklist for someone looking to hire a coach. Here is my interpretation for a checklist:&nbsp;Level of education: Now this is listed first but it is not of highest importance. There are plenty of individuals that have gained the letters after their name. However, they have poor follow through with the information they were exposed to. A higher level of education counts for something, and the certifications that follow. But it is the application of that knowledge and exposed information that makes the difference. Coaches can also chase education outside of certs and academia. Seminars, webinars, internships, and literature, are all sources to gain more in depth knowledge. If they aren’t constantly pursuing a better understanding of training, the human body, nutrition, etc. There is no guarantee that they will be able to apply the best program for you.&nbsp; What is their peak performance: If your sport is powerlifting and you're in search of a coach, what are their best numbers? If they have relatively average or low numbers in SBD, do they have the practical experience to be able to coach you through certain moments? Squatting north of 700 LB has a lot behind it, other than numbers on a sheet. If your sport is bodybuilding, has the coach competed or what has their best physique been? If they have never been able to get below 16% body fat, will they know the intangibles needed to help you drop below 6% body fat?&nbsp; What is the highest level they have trained someone else to: Have they been able to take anyone besides themselves to the next level? Showing the ability to adapt all aspects of peak performance to the individual. Versus copy and pasting what worked for them to every client they have.&nbsp; Their intake process: There is a lot that is individualized for training and nutrition. Similar to the last point, a copy and paste method is one of the worst in getting the best results for each person. Do they have a movement assessment? A strength assessment? A nutrition intake form? Knowing the most about the individual client and building a program from there is key.&nbsp; Career longevity: Similar to the first point, the length of time someone has been doing something does not guarantee they are good at what they do. However, there are only some things that you can learn with time and working with 100’s of clients. Seeing trends coming in the industry that spark dogmatic “expertise”, easily distract a rookie coach into thinking this is the newest and best thing. Having years under the belt, a veteran coach can see a trend coming and be able to discern from the truth and the B.S.Problems without a coach&nbsp;The first point, to put it simply, is “you know what you know, and you like what you like”. The training and nutrition world is vast, and there are many truths and just as many lies out there. From different training approaches like, conjugate, daily undulating, linear, block, etc. In the nutrition world there is, keto, carnivor, atkins, kiko, paleo, vegan, and all the supplements. A quality coach should have a well rounded knowledge of most, if not all, of these applications. If this sounds like a tall order, it is! However, a coach should be excited by the pursuit of what does and doesn’t work for each person. Since we are all individuals and not the same computer software system, each of us will thrive in a different environment, with different inputs.&nbsp;&nbsp;Second, it is not easy to analyze ourselves. How we move, how we react to training or nutrition or lifestyle, adjustments in session to movement, etc. Not knowing that you are shifting to the left or right. Or, that a muscle is over activating in a portion of an exercise. Or, that you may not be reacting well to a certain food and thinking chronic bloating is normal, or worse you don’t notice how “bad” you feel. All these things should be exposed by a coach and corrections made to improve performance and accelerate results.&nbsp;&nbsp;Third, as you may be able to tell by now, I have the belief that the world of training and nutrition is vast enough that it can confuse even the people studying it. A quote that I feel encapsulates this is “you can either go a mile wide and an inch deep, or an inch wide and a mile deep”. There are few people who can bend this thought, an example being the late great coach Charles R Poliquin. And those who are doing their best to widen this gap. For the average person and even the elite level athletes, hiring someone who eats, sleeps, and breathes this world helps in a couple directions. 1. Saving time or hitting a deadline: Many textbooks speak about peaking for an event. Even if you're not an elite level athlete, having the ability to fluctuate your training is vital in getting results in a timely manner. 2. Staying safe: With all this information out there on what is best, or optimal. Some of these approaches, when applied inappropriately, can do more damage than good. Even in the simple approach to training, using the machines and walking. When unchanged or the need to do more increases because your progress stopped, little tweaks or major injuries can result. 3. Unlocking new potentials: The vast majority of people looking to hire a coach are “just looking to improve health, shed some weight, and don’t know where to start”. These are all valid reasons to hire a coach. Sometimes the outcome is, a client feeling more confident and is more capable to compete in a sport. This could shift their reason for having a coach to a new objective. Or there is an athlete that just wants to perform better and not get hurt. With a good coach there is potential that they now possess the ability and confidence to go to a higher level than they thought possible.&nbsp; Wrap Up&nbsp;&nbsp;Due to this blog being written by a coach, a thought you may have is that it is biased? However, I have seen throughout my training career and younger, the great impact of not having a quality coach in certain aspects. Whether it was blown out ACLs, tweaked shoulders, thrown out backs, the common “I just can’t get my weight to budge anymore”.&nbsp;&nbsp;I continue to push greatness in what I do, and to work with a wide variety of people not only to help people achieve their highest goals. I strive to help them live healthier and perform better at life. Being a resource to help expose and answer their unanswered issues, and unlock the potentials that they thought were out of reach.&nbsp; Thank you for reading,&nbsp;Coach Collen &nbsp;

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What is Garbage Volume?

Benefits of using tempo in training

What the heck is "Functional" nutrition?

Why should you hire a coach?