117 A Christian Guide to Body Stewardship, Diet and Exercise Table 6.2. Tempo Recommendations Training Goal Concentric Phase (sec.) Eccentric Phase (sec.) Endurance 1-2 2-6+ Size 1-2 2-4 Strength 1-2 1-2 Power Explosive Explosive Time under tension (TUT) refers to how long the muscle is under strain during a set. For maximal hypertrophy (increase in muscle size), it is recommended to use lighter weights with a TUT of between 45 - 60 seconds. Deload is a short pre-planned period of recovery built into an exercise regime in which both exercise intensity and volume are purposely reduced. A typical deload period is scheduled every 3-6 weeks and lasts for a week. General physical preparedness (GPP) refers to any training method used to improve general conditioning such as strength, power, endurance, speed and flexibility. GPP is meant to lay the foundation for SPP and, according to Simmons (2007), roughly 80% of your overall training should come by way of GPP. Specific physical preparedness (SPP), also referred to as sports-specific physical preparedness, refers to training of specific movements in a specified activity, usually a sport. For example, in the sport of powerlifting, this would entail training the bench press, squat and deadlift. According to Simmons (2007), roughly 20% of your overall training should come by way of SPP. The maximal effort method is a method of strength training used by powerlifters to develop muscular strength. This method uses heavy loads for sets of either 5 reps, 3 reps or 1 rep. The dynamic effort method is a method of strength training used by powerlifters to develop muscular contraction speed. This method uses lighter loads (e.g., 30% of 1 repetition maximum (RM), 35% of 1RM or 40% of 1RM) for sets of 3 reps. The recommended speed of contraction is between 0.9 – 1.2 meters per second (Wenning, n.d.). The repetition method, also referred to as repeated effort training, is a method of strength training used by powerlifters to develop muscular size. This method uses both a higher volume of sets (≥ 6 sets per muscle group) and number of reps per set (e.g., 8-12 reps per set). Because the focus is on size (hypertrophy), and not strength or speed, this method is also used by bodybuilders. The principle of specificity states that in order to get better at a specific task or movement, you must practice and perform the skill regularly. In other words, although the bench press and squat are both strength training exercises, they employ completely different muscles. As a result, each exercise must be performed separately in order to yield the desired training effect. The principle of directed adaptation, a subset of the principle of specificity, states that a similar stimulus must be presented in sequence for some time in order for the physiological adaptations associated with that stimulus to be retained long term. In essence, this principle states that the
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