Rep Tempo

[gum]

Hi,

Trying to find a new program and am pumped to get into some HST for my off season. I've got just one question.

What tempo should I be doing my reps for a HST program?

Apologies if i have missed earlier posts with the same questions. nothing came up in the search.

Thanks!

 

[Totentanz]

This isn't going to matter a whole lot. Just be sure you are in control of the bar at all times. Do not let gravity bring the bar back down, but also you do not need to bring the bar down super slow or anything.

 

[Lol]

Cleans, snatches and all their related 'offspring' are ballistic, power movements so you have to do them fast. Or, you might decide to do paused reps for bench, squats etc. to lessen the effect of the stretch reflex. Other than that, just stick to a reasonable tempo, like Totz said.

My preference is to lift a weight quite quickly and to lower under control in ~ 2 seconds. When the loads are heavy during 5s, I move as quickly as I can while always attempting to maintain control. These reps will tend to be slower than when the loads are light.

 

[gum]

thanks guys.