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hi guys,i have just startet reading the free "ebook" on Shockwave protocol.The part about the ELECT i just don't get :-Maybe it is a language problem since english is not my native tounge.I just don't get how i execute a exercise in ELECT. I would appreciate it very much if someone could explain it to me in simple steps. Prefferably with Squats. Would that mean i go into squat within 1 second and then rapidly "stand up"? So it is basically "negative training"?The first sentence about the repletion is perfectly clear. Only the way to execute the exercise is not.Sorry for this dumb question but i need to get everything right in the first place.
It is rather difficult to explain without visual references. You can look it up on the YouTube Site for some of Kiefer's videos along with an updated article in the Athlete.io site. Pretty much a slow controlled decent with a very explosive push or pull to the starting position.
Ok ill try to find something at the youtube channel. the link about ELECT which is given in the ebook does not work.How can i handle great weights with ELECT or is it simply not desirable? I normally squat 160Kg (roughly 350lbs)
With the PSR way that works with it you move up in weights. Starting low then close to your max. Did you purchase the SW app?
No since its only available for apple. and i dont want any apple-products in my house!Maybe some day there will be a version for android. The OS with over 50% market share...Then i will gladly order it!With the high weights iam just concerned about my back (same with deadlifts). And it takes a while increasing the weight at the squatrack. That wont be a problem?
It is supposed to be a quick turn around but only as quick as you can go to be honest. Putting up weights and taking them off.
No since its only available for apple. and i dont want any apple-products in my house!Maybe some day there will be a version for android. The OS with over 50% market share...Then i will gladly order it!With the high weights iam just concerned about my back (same with deadlifts). And it takes a while increasing the weight at the squatrack. That wont be a problem?
Even the highest weights you will go with during a PSR set is 80-85% of your max.The best way to go about it, is lower the weight just slow enough you don't lose form or tension, then at the bottom of the movement try to explode as hard as possible. With squats you will want to feel like your feel are gonna come off the floor at the top, but don't let that happen.
Ok i'll try that! I want to try CNS in August and as far as i saw Shockwave seems to be the best program for it. Iam actually a bit afraid of burnig out during the diet but i love my training.
1. Choose a weight that you will be able to accelerate rapidly but will still be challenging… but maintain control throughout the motion, probably 70% of your 1 rep-max, or a bit below that.2. Begin your rep, let's use the squat for example: un-rack the loaded barbell, descend in a manner that is about as fast as you can go in a controlled manner, but in the last 1/5th of the lowering, basically drop it, like you were going to bail and let the safety bars catch the weight.3. Catch the weight at the bottom of the motion and do a quick turnaround (the stretch-shorten cycle), and explode up through the rep, accelerating throughout the rep.4. Repeat.Notes:- I tend to try and go a bit slower on legs on the lowering (eccentric) portion, as Kiefer mentioned that 1 second was optimal for eccentric with upper-body and 3 seconds for lower-body, so far as standard cadence is concerned.- The point of the drop and quick turn-around at the bottom (stretch-shorten portion) of the rep is to accentuate the muscle's experience of acceleration... remember force is equal to mass times acceleration. So, a quick turnaround from a slight drop can turn a 100lb rep into a 300lb rep, so far as your muscles are concerned.- Check-out Christian Thibaudeau's "Perfect Rep" articles and videos for some inspiration, I think Kiefer has used a lot of the same theory or research.
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