• Show prices
  • My Cart

    The concentric contraction countdown workout of the week - Blog.

    The latest news, videos and workouts from the Escape Fitness Team.

    The concentric contraction countdown workout of the week

    This Workout of the Week (WoW) focuses on the concentric phase of muscular contraction. For those unaware the concentric phase of muscular contraction is when the muscle is actively shortening; for example the raising of a weight during a bicep curl.

    Following a 5, 4, 3, 2, 1 repetition protocol, this workout offers two options; so you can adapt it depending on the focus of your clients training goals.

    OPTION ONE.

    The first option is ideal for those wishing to develop explosive speed and power, by recruiting as many muscular fibres as possible – useful for power athletes.

    OPTION TWO.

    The second option is useful for anyone looking to build muscle, as it improves strength at ranges where you’re generally the weakest.

     

    METHOD.

    Option One: Aim to start the 5 reps at approximately 60% and go to 80% of your one rep max (1RM) for the concentric lift (click here to find out how to work out your 1RM).

    The lifts in the workout are all about explosive power and speed, so working with max load will slow down the rate of force production.

    Option Two: Aim to start the 5 reps at approximately 75% and go to 100% of your 1RM for the concentric lift.

    Depending on how you’re feeling on the day, the final set of 1 rep should be at or above your 1RM.

     

    EXERCISES.

    Concentric Back Squat
    5, 4, 3, 2, 1 reps with approximately 90 seconds rest after each set.

    Concentric Shoulder Press
    5, 4, 3, 2, 1 reps with approximately 90 seconds rest after each set.

    Concentric Bent Over Row
    5, 4, 3, 2, 1 reps with approximately 90 seconds rest after each set.

    Concentric incline bench press
    5, 4, 3, 2, 1 reps with approximately 90 seconds rest after each set.

     

    HAVE YOU GOT THE RIGHT KIT?

    Escape has a great range of Olympic bars and bumper plates that includes something for all levels of ability and strength.

    To complete the strength training experience the Octagon Half BOX makes the perfect companion. As a specialist station for strength training, the Half BOX has an outstanding build quality that’s essential for clubs and users who are serious about their performance.

    For more information about any products in our strength range, talk to our sales team: sales@escapefitness.com

    UK: +44 (0)1733 313 535
    USA: +1 (614)-706-4462
    Germany: +49 (0)2921 590 10 70