Another poor week of updates on my training on my part. While my lower back is still recovering, I’m not gonna get on any program and will keep playing around with some stuff. Today I tried one of Joel Jamieson’s aerobic training method called ‘the tempo method’ which is basically just using lifting exercises with 2-0-2-0 tempo for 3-5 sets of 8-10 reps with active rest in between sets. That method is used for hypertrophy of the slow twitch muscle fibers that contribute to aerobic and anaerobic endurance. So here’s what I ended up doing:
pvc pipe
PRI drills
UB mobility
A1- Low-incline DB Chest press 4 x 10 w/ 50s, 45s, 40s
a2- carioca’s 25yards/side 3x
B1- Seated row 42,5 4 x 10
b2- high knee skips x 25yards, backward jog x 25yards 3x
C1- Goblet squat 40 3 x 10
c2- butt kickers x 25yards, backpedal x 25yards 3x
D1- Wide grip pulldown 42,5 4 x 10
d2- side shuffle x 25yards/side 3 x
static stretching
Def not used to this method with higher reps and slow tempo; i was def out of my element and had to use super light weights which is expected with this type of method. I will be sore tmw, that’s for sure!
