CoachRX 101

[@3111, 115#, 3x15/side; rest 2:30]

Okay, let’s break this down.

Tempo [@EPCP]

Tempo is the speed and amount of time you spend during each phase of each repetition. It is a variable to each exercise of a workout like repetitions and sets but it’s often overlooked. Tempo has an immense influence on what muscle fibers you are targeting, what the intent of the exercise is, and even just being aware of tempo can mitigate risk of injury. 

[@EPCP] = Eccentric/Pause/Concentric/Pause

Eccentric = going with the resistance

Concentric = going against the resistance

tempo is most often written out as 4 numbers representing seconds or counts prescribed for each of the 4 contraction phases of 2 count exercises (This does not work for Turkish get-ups or any other combo exercises)

Examples

Dumbbell floor press @3121- 2 second pushing weight up, 1 second pause at the top, 3 seconds on the way down, 1 second pause at the bottom

Push-up @4212- 4 seconds on the way down, 2 second pause at the bottom with muscles under tension, 1 second up, 2 second pause at the top.

Notes: X=explosive or undefined, example Jump squats @31X0 , Jump up as fast/high as possible, 3 second descent soon as your feet touch the floor, 1 second pause at the bottom.

!!!!!!Some exercises start on the 3rd number instead of the first!!!!!

Example: Lat pulldown/ Dumbbell floor press

115#

#=lbs. Simple. Weight assigned is always total weight. Instead of each side So Alternating bicep curls 60# = 60lbs total, 30lbs in each hand.

3x15/side

3 sets of 15 each side.
If it’s 2 or more exercises linked together via superset/circuit