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Compensatory Acceleration Training (CAT)

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Compensatory Acceleration Training (CAT) Copyright © 2013 JoshStrength, LLC All rights reserved, including file sharing, the right to reproduce this work, in whole or in part, in any form. Dedication Page This book is dedicated to the memory of my friend Ross Shreves. Ross was a great help in the editorial process of this book and a writing mentor for me. Ross had a 540 pound competition bench press and one of the best hearts of any person I have ever known. Ross’s death cut short the career of a great teacher, friend and powerlifer. Ross is now in heaven with his Lord and Savior Jesus Christ. Miss you brother, I am a better person for knowing you. There are pictures of Ross throughout the book. 1 Picture Acknowledgements I would like to thank the following people for providing illustrations Seanzilla Katterle of HardcorePowerlifting.com Dave Tate and Steve Colescott of Elitefts.com Legendary Muscle Sport Photographer Doug Jantz - www.dougjantzphotography.com Josh Windsor of Josh Windsor Photo and Design - HardcorePowerlifting.com Photographer Eric Spoto Michael Zundelevich Mark Bell creator of the Sling Shot of MarkBellPower.com 2 Contents About the Author ........................................................................................................................................ 8 The Bench Press .......................................................................................................................................... 9 Five “Bench Big” Strategies ................................................................................................................... 10 Raw and Equipped Bench Pressing ........................................................................................................ 12 Progression of the Bench Press World Record ....................................................................................... 13 Progression of the Raw Bench Press World Record ............................................................................... 14 Progression of records ............................................................................................................................. 15 Pandora’s Box Opened ........................................................................................................................... 15 Raw Bench Pressers Physiques ............................................................................................................... 15 Final Thoughts ........................................................................................................................................ 17 Compensatory Acceleration Training (CAT) ......................................................................................... 18 Lifting Heavy Weights Slowly? .............................................................................................................. 19 Field Test ................................................................................................................................................ 19 Kaz Sheds Light ...................................................................................................................................... 20 CAT Practically Applied ......................................................................................................................... 20 Learning to Explode ................................................................................................................................ 21 Muscle/Movement Intention Contrasted ................................................................................................. 22 Any Lift Can Be Explosive ..................................................................................................................... 22 CAT Efficiency ....................................................................................................................................... 23 Further CAT Benefits ............................................................................................................................. 24 CAT Guidelines ...................................................................................................................................... 25 Speed - the Name of the Game ............................................................................................................... 26 Practical Application ............................................................................................................................... 27 The Race is on with the Sticking Point ................................................................................................... 28 Practical Application ............................................................................................................................... 29 Compensatory Acceleration Training (CAT ) Reigns Supreme ............................................................. 30 Practical Application ............................................................................................................................... 31 Practical Application ............................................................................................................................... 32 CAT Training Continually Reigns Supreme ........................................................................................... 33 Practical Application ............................................................................................................................... 33 3 Tempo and Power Output ....................................................................................................................... 34 Practical Application ............................................................................................................................... 34 Final Thoughts ........................................................................................................................................ 34 Elimination of Sticking Points: A Scientific Approach ......................................................................... 35 What is an Isometric Contraction? .......................................................................................................... 36 Your CNS: The Predator, Not the Prey ................................................................................................... 37 Determining Sticking Points ................................................................................................................... 37 Isometrics for the Bench Press ................................................................................................................ 38 Potential Causes of Sticking Points ........................................................................................................ 38 Speed and Sticking Points ....................................................................................................................... 38 Isometrics and the PAP Effect ................................................................................................................ 39 Understanding Isometrics ....................................................................................................................... 39 Isometrics, World Records and Pink Pills .............................................................................................. 40 Isometric Drawbacks .............................................................................................................................. 43 Training Benefits & Guidelines .............................................................................................................. 44 Quasi Isometrics...................................................................................................................................... 47 The Risk to Benefit Ratio of Bench Press Specific Isometrics ............................................................... 48 Functional Isometrics .............................................................................................................................. 49 Functional Isometric Routine .................................................................................................................. 50 Isodynamics ............................................................................................................................................ 51 Isodynamic Routine ................................................................................................................................ 53 Prison Yard Push Isometrics ................................................................................................................... 54 Isometric/CAT Contrast .......................................................................................................................... 55 Isometric/CAT Contrast Routine ............................................................................................................ 57 Isometric Programming .......................................................................................................................... 58 Sticking Points-Cause and Effect ............................................................................................................ 59 Practical Application ............................................................................................................................... 60 Final Thoughts .......................................................................................................................................
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