We must progress tension. Special repetitions allow us to do that.
The weight on the bar isn't what matters.
What matters is the physics of the load...
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1. How fast did it go down
2. How long did it stop
3. How fast did it go back up
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These slow strength / power / elastic repetitions can show up within the same repetitions. Some say that they shouldn't be used together in the same workout or the impact will be diluted.
For most sports all repetition types will show up in the same game. Too much emphasis on isolating the qualities doesn't make sense in this context.
All ATG movements could potentially follow this progression.
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1. ABSORBING REPETITIONS
In Ben's example this is the eccentric Nordic repetitions in Dense. I would strongly recommend inclining the bench or putting a foam pad right up in front of the knees (or both) IF you can't control the Full Range Eccentric Nordic.
WHAT ARE THEY
Absorbing repetitions build slow capacity for positional strength and low level tension absorption as a base for higher levels of tension.
BENEFITS
We are going slow enough to be able to activate the muscles consciously (later it's too fast to think about but we want lots of muscles to do the work at the same time).
We can build nerve density in connecting the muscle to their energy source PNS / CNS (Peripheral / Central Nervous System).
Long time under tension grows the CNS (Central Nervous System) capacity. A bigger biological battery to do the work for long and short duration movements.
TYPES
- Slow Eccentric -
- Pauses during the eccentric or concentric phase
- Slow oscillating repetitions.
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2. POWER REPETITIONS
WHAT ARE THEY?
Fast concentric with maximal intent. Driving into pins would also fit in this category.
BENEFITS
Go from zero to 100 faster. Use the muscles to generate performance in change of direction/ moving an in-animate object. This power from the muscle is essential to maximise tendon output.
TYPES
- Tension Acceleration = Fast Concentric from an active pause
- Relaxed Acceleration = position (like MSL nordic or dead start bench press), squats from the pins,
- Momentum Builders = full speed device, slow eccentric or pause into working against the bands.
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3. REVERSAL REPETITIONS
WHAT ARE THEY?
Explosive work against low, moderate or heavy loads.
BENEFITS
This is how we express the gains made in the gym and use the extra tissue tolerance we've developed.
These repetitions will also create massive stimulus for tendons and muscles. This is why we get sore after sprinting / dunking / back flips etc.
TYPES
- Fast Stop = Fast eccentric / drop to a pause
- Rebounding = Fast banded repetitions, fast eccentric / drop to concentric (Massai Jumps)
What are your experiences with special repetitions?
Here I talk through special repetitions.
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