The new strength phase has started at CrossFit Hackney and week 1 has been a shock to the system for some. Where did this delayed onset of muscle soreness (DOMS) come from? I’ve not felt this sore in a long time? Welcome to the wonderful world of slow eccentrics training my friends.
After 5 weeks of the basic building phase we have launched into a new 16week strength focus. Over the first 4 weeks this focus will be on slow eccentric movements in squats, deadlifts, overhead pressing and pull-ups. “The time under tension (TUT) dictates the training response.” TUT is critical for strength development and slow velocity movements have been shown to deliver greater strength gains than fast explosive movements. It is far easier to gain relative and absolute strength by performing slow controlled movements than fast movements. This is the money maker right here. (more…)