Tempo Question

[TKD Jason]

First, thanks to Lou and Alwyn for a great book and what looks to be a great set of programs.

My question is whether the "Normal" tempo of 3/1/1 applies to all of the exercises. Some of them, even in the break in program, would seem very difficult to do in this fashion.

The best example is Dumbbell one-arm shoulder press-- right arm going up over a period of one second, then three seconds of lowering the right arm during which the left arm has to go up during the first second and then also come down during the second two seconds, then one more second of the left arm coming down while the right arm rests at the shoulder, followed by the right arm starting up again while the left arm gets one second of rest. I'm not sure if I'm being clear in my description, but my attempt at doing 3/1/1 with alternating arms as part of the same set threw me quickly into an unholy syncopation that was unsustainable (though it might be useful as some kind of zen-inducing mental distraction).

Though not as catastrophic, the swiss ball crunch and reverse crunch didn't seem natural at the 3/1/1 tempo either. Even the step up was tricky to try to do at this tempo-- it's darn hard to lower yourself backward on one leg sustained over three seconds.

Perhaps this is all part of Alwyn's master plan, but if not, would it be possible to highlight some of the exercises which should not be done at the "Normal" 3/1/1 tempo?

Thanks,
Jason

[Ogedei]

I'm obviously not Alwyn or Lou, so I could be on crack here but...

I think you are over complicating things.

I assume you are looking at page 143....

All the description says is to lift with one arm at a time...

I would probably read that as doing it with the weak arm first and then the stronger arm second, ie not alternating.

[Lou Schuler]

What I meant with "normal" is that you should lift at what seems like a normal speed for you. I know if came off as if I was saying that 3-1-1 is "normal" for everything, but that's not really what I meant.

Before the book even came out, I got a blistering email from an editor who'd gotten an advance copy and was furious that I'd told him to do sets of 15 lunges at 3-1-1. I agree that would be torture. Hell, I don't think they'd even do that at Guantanamo.

But, for what it's worth, it's not what I meant.

[TKD Jason]

Thanks for the feedback Lou; I'll try to stick with 3/1/1 whenever possible but use different tempo/pace if a particular exercise feels awkward at that speed.

Also, as for Dumbbell one-arm shoulder press, I definitely was making it too complicated. Now I understand that I should do one full rep up and down with one arm, then one full rep with the other arm, repeat fourteen more times. Thanks for the clarification.