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 9 © Revival Strength EXAMPLE WORKOUTS - FUNCTIONAL BODY PART SPLITS 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. 10 © Revival Strength AEROBIC BODYBUILDER METHOD 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 11 © Revival Strength EXAMPLE WORKOUTS - AEROBIC BODYBUILDER 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 12 © Revival Strength EXAMPLE WORKOUTS - AEROBIC BODYBUILDER 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 13 © Revival Strength TAKEAWAYS FOR BETTER CONTRACTIONS 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 14 © Revival Strength.