WOD - 091214

Perform the following:

3x6 Negative SLS

3x5 GHR

Finish the workout with 60 sec of a straddle L variation.

notes:

1) Rest 3-5 minutes between sets.

2) Perform the negative SLS slowly; taking up to 30 seconds to descend through the full ROM. If necessary, lightly use your arms to maintain the tempo of the descent. If a full ROM SLS is beyond your current level of strength; restrict the ROM by substituting a Graduated SLS.

3) Alternate legs for each repetition of the 6 repetition Negative SLS set.

4) Add weight if necessary to the GHR. If the GHR is too difficult, choose another hamstring variation.

5) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time.

Coach Sommer,

Is there any advantage about performing very slow negative movements (as the one you posted today in the WOD) over the traditional method of training in terms of speed of strenght gains? I've read that training negative-only is a very efficient way of training for fast gains. Many thanks.

Is there any advantage about performing very slow negative movements (as the one you posted today in the WOD) over the traditional method of training in terms of speed of strenght gains?

All of the various tempos are important tools in your training tool box.

Very slow negatives tend to expose where your individual weaknesses along a specific strength curve lie. Fighting to maintain the correct tempo as you descend through that weakest area allows it to receive the extra attention it requires. You are only as strong as your weakest link.

Yours in Fitness,

Coach Sommer