Quality Contractions

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QUALITY CONTRACTIONS

A TALE OF TWO TRAINING FORMATS

FUNCTIONAL BODYBUILDING METHODOLOGY

STUDY GUIDE

OVERVIEW

• Why do quality contractions matter? What can they do for you?

• Prioritizing contractions with Body Part Splits - an upgrade from classic bodybuilding

• Layering endurance with strength: Aerobic Bodybuilding training protocols

• Examples and takeaways to get better contractions - and reap the results!

1 © Revival Strength WHY QUALITY CONTRACTIONS?

• Ever wonder, “What am I supposed to be feeling?” Quality contractions are key to getting inside the muscle - not only for a great pump, but for ultimate eﬃcacy from each movement.

• Stalled on progress? Quality contractions equal better control, skill, technique, strength, AND muscle size.

• Classic bodybuilding has great contractions, but lacks variety and translation to life energy and functionality

• However, too much focus on speed and intensity such as in CrossFit detracts from movements that will build stability and strength, and aid in longevity in training

• Let’s blend them both! With Functional Bodybuilding methods, you can accomplish the beneﬁts of great contractions from classic bodybuilding methods - along with more variety, fun, and translation to energy and ﬁtness for life

2 © Revival Strength HOW TO PRIORITIZE CONTRACTIONS

• Motor Control

Time under tension, simple before complex, light before heavy

Example: Back Squat 5x5 vs. Back Squat 32X1 x 4-6reps x 4 sets

• Variety

Less for beginners, more for advanced

Example: Beginner - Goblet Squat x 3-4 weeks Advanced - Week 1 - Cyclist Goblet Squat Week 2 - Kickstand Goblet Squat, Week 3 - leg behind goblet squat Week 4 - goblet box pistol

• Exercise Selection

Calibrated to skill level and background Example: Beginner (Push Ups); Advanced (archer push up)

• Proper PreFatigue/Preparation

Control, isometrics, awareness

Example: 3 Rounds: 20sec Clamshell side plank/side 15m Crab Walk forward and backwards 10 Curtsy Squats/leg 20X0

3 © Revival Strength WHAT IS A GOOD CONTRACTION?

• Visible Control

Movement is smooth and form looks terriﬁc from across the room

• Mind Muscle Awareness

You feel exactly what muscles you’re working in every rep

• The Pump Is Real

Tissue perfusion and endorphins

• It Works!

Over time you can see improvements in control, strength, mass, etc.

TWO FORMATS THAT PRIORITIZE CONTRACTIONS

1. Functional Body Part Splits

Take the classic splits seen at bodybuilding and globo gyms around the world, and upgrade them with a few key principles to make training more fun and eﬀective

2. Aerobic Bodybuilder

Love weights and cardio? Layer them thoughtfully without one detracting from the other - build endurance and strength simultaneously

4 © Revival Strength FUNCTIONAL BODY PART SPLITS

Let’s review classic body part splits that you’d ﬁnd in a bodybuilding program.

Pros:

• Classic body part splits reduce overtraining potential by hitting each body part only once a week typically

• This allows for the increase in volume for the speciﬁc body part to ensure complete training of the muscle group

• Fewer variables in a training session can enhance mental focus and mind muscle connections for athletes

Cons:

• Beginners may not have suﬃcient training experience to handle the typical single body part volume of a day and could beneﬁt from more frequent exposure than just once a week

• Any attempt to bring more functional movements to the training style can get complicated in that it is hard to isolate muscles when doing compound lifts

• Classic body part split routines don’t take advantage of working antagonist and non-complementary muscle groups in ways that can have a powerful global impact on adaptation

5 © Revival Strength HIGHLIGHTS OF CLASSIC SPLITS

• Each session targets a speciﬁc muscle group or body part (ie arms, back and biceps, chest and triceps, legs, hamstrings and glutes)

• 4 to 12 exercises in a single session that all target a singular area of the body

• Each body part trained 1x/week only on a 4-5 day training split

• Singular focus to maximize the amount and quality of contractions for that muscle group

• Given intensity and volume of contractions for each muscle group, frequency of 5-7 days allows for suﬃcient recovery

• Historically done with conventional bodybuilding movements

CLASSIC SPLIT - EXAMPLE WORKOUT

Exercise Sets x Reps Notes

Barbell Row 4x8 Dumbbell Row 4x8 drop set on final Seated Row 3x10 drop set on final Lat Pulldown 3x10 drop set on final Cable Pullover 3x10

6 © Revival Strength FUNCTIONAL UPDATES TO CLASSIC SPLITS

• Add motor control to body part focus

• More "functional" exercise selection while maintaining optimal contractions

• Balance "functional" exercises with classic lifts to ensure there is suﬃcient simplicity to go along with the complexity

• Manipulate rest periods to take advantage of metabolic fatigue

• Bring in unconventional modalities that can accentuate the body part contractions (i.e. burpees on a chest day, rowing on a hamstring day, assault bike on a quad day)

• Take advantage of multiple movement pairings (supersets and giant sets) that allow the athlete to move progressively into deeper and more focused contractions

MY VALUES

7 © Revival Strength EXAMPLE WORKOUTS - FUNCTIONAL BODY PART SPLITS

Chest & Triceps:

Pre-Fatigue Push and Rotation 3 Sets 5 Half Kneeling KB Press R 5 Half Kneeling KB Windmill R rest 30sec 5 Half Kneeling KB Press L 5 Half Kneeling KB Windmill L rest 30sec 5 Parallette Push Up to Plank Rotation R 5 Parallette Push Up to Plank Rotation L rest 60sec

*you can add weight with each set or just stay light. Save some juice for the next part

4-5 Sets: 4-6 Barbell Floor Press 20X0 rest 20sec 6-8 Strict Dips 20X0 rest 20sec 12 Burpees AFAP rest 20sec 60 Double Unders rest walk 2-3mins and back to the top

8 © Revival Strength EXAMPLE WORKOUTS - FUNCTIONAL BODY PART SPLITS

Legs:

Pre-Fatigue Landmine Circuit 3 Sets 10 Split Stance Landmine RDL R 10 Split Stance Landmine RDL L 10 Landmine Zercher Curtsy Squat R 10 Landmine Zercher Curtsy Squat L 10 Landmine Hack Squat R 10 Landmine Hack Squat L rest as needed between movements and sets

*No need to make this heavy. Just keep it light and use it as additional prep work for the day.

4-5 Sets 4 Front Squat @ 2121 tempo rest 20sec 8 Goblet Cyclist Squats 20X0 rest 20sec 16sec Assault Bike Sprint @ 95% rest walk 2-3mins and start again

*Start moderate with your loading and build up as you go. The last set should be very TOUGH

Posterior Chain:

Pre-Fatigue KB Complex 3 Sets 6 Split Stance Single Arm KB Swing R 5 Split Stance KB Clean R 4 Solit Stance KB Snatch R 3 Single Arm Overhead Split Squat R 2 Glute Bridge V Walkouts 6 Split Stance Single Arm KB Swing K 5 Split Stance KB Clean K 4 Solit Stance KB Snatch L 3 Single Arm Overhead Split Squat L 2 Glute Bridge V Walkouts *Aim to perform the KB complexes unbroken for all reps on each side.

Every 6mins x 4-5 Sets 30 Double Unders 10 Deadlifts @ 2020 Tempo 10 Dual KB Russian Swings 20/12kg per hand 15/12 HARD Calorie Row

*Rest the remainder of the 6mins after each set. The goal here is to make the Deadlifts TOUGH but perfect tempo. Increase load on the deadlifts as you go.

Highlights:

• Concurrent training methods (weights + cardio) such as CrossFit exposed many people to how fun and satisfying it is to mix disciplines

• Layered incorrectly, the two can compete and detract from one another

• Sustained eﬀort with sub-maximal stress will enhance the quality of contractions

• Restorative blood ﬂow reduces risk of injury and makes it easy to recover for subsequent sessions

How to Use:

• Sessions of 30-60 mins in total duration that combine an element of sustainable cardio with bodybuilding style contractions

• Sessions can be full-body, upper or lower body splits, or body part focused.

• The cardio tool used can mimic the contractions of the session or oppose those contractions:

Mimic - Biking with lower body contractions

Oppose - Rowing with upper pushing contractions

Lower Body:

Row 30sec Walk 30sec 4 Sets Not For Time: x 8 Sets 8 Right Leg DB Reverse Lunge -into- Forward Lunge 4 Sets Not For Time: 8 Left Leg DB Reverse Lunge -into- Forward 8 Right Leg DB RDL -into- Left Leg Step Up Lunge 8 Left Leg DB RDL -into- Right Leg Step Up 14 Banded Spanish Squats 8 Alt Rolling Pistols Run 30sec Bike 30sec Walk 30sec Walk 30sec x 8 Sets x 8 Sets

Upper Push & Pull:

Row 3mins @60% Row 2mins @70% EMOM x 10mins Row 1min @90% 1st - 5 Strict HSPU + 7 Ring Dips 2nd - 5 Strict Toes to Bar + 7 Kipping Toes to Bar EMOM x 10mins 1st - Wtd Pull Up 5 reps Row 3mins @60% 2nd - Wtd Dip 5 Reps Row 2mins @70% Row 1min @90% Bike 3mins @60% Bike 2mins @70% EMOM x 10mins Bike 1min @90% 1st - 15 Ring Face Pulls 2nd - 15 Parallette Push Ups

Core:

20min Clock Easy Bike Continuous Every 5mins get oﬀ the rower and perform - 10 alternating cossack squats low switch 5/leg - 10 Side Plank Hip taps/side - 3 KB Windmill/arm light weight

20min Clock Easy Bike Every 1k stop and do the following - 10 Reverse Plank Bridge with Hip Lift - 15sec Reverse Plank Bridge - 10 tuck ups - 15sec Bent Hollow hold

Evaluate Your Level

If your movements don’t allow you to feel the contractions, consider simplifying

Control for Fatigue

If your reps get sloppy, evaluate your pacing or the complexity of the tasks at hand

Use Warm-Ups Wisely

Training preparation is a great time to use isometrics and slow down to feel what you’re doing

Develop Awareness Over Time

Notice how connected you are to the movements and what helps develop more