STT on YouTube – One and a Quarter

Working in various rep ranges, time under tension, and cadences is always fun. Another way to add creativity to your workout is to make each rep”s range of motion just a little longer. Try using the same weight as “usual” but add 25% more length to each rep and try to get your “normal” reps completed. This is also a good way to focus on what many consider may be a sticking point. Try this protocol with an entire workout. It is great for shoulder, back, and lower body exercises too.

For more clips, check out STT on YouTube. Be sure to subscribe, rate, and leave a comment for each of the clips. More are coming soon, so check back with STT often for tips, exercises, and drills to help your athletes.



  1. The answer to the first question/sentence of your email is yes. If you’re using the correct definition of intensity, then yes, the weight must be increased OR, the velocity at which the resistance is moved must be increased, or both weight and movement velocity must be increased to increase intensity. Intensity is the same as power output.

    I see what you’re saying and understand the point you’re making but I think it’s important that we maintain a standard by using the correct definition for intensity.

    • Thanks Eric. Those that use momentum in their lifts and those on the opposite side of that theory use the word “intensity” to mean completely different things. Intensity as it is referred to in this concept would pertain to the actual effort utilized during the exercise. Muscles respond to time under tension. You can get stronger performing almost any number of reps. Performing only a few heavy reps is more dangerous, too time consuming and not specific to the muscular needs of most traditional athletes. The competitive weight lifter has needs specific to their sport, while the traditional sport athlete has needs specific to theirs. The longer the tension is applied to the muscles, the more fibers that can be activated.

      • Again, I’m not so sure I agree. I can see what you’re saying about motor unit recruitment during a long held muscular effort (i.e. producing muscle tension against a resistance for a prolonged period of time), but this approach will probably cause the FT motor units to drop out fairly quickly, then the intermediate motor units, then finally the slow twitch motor units. I will have to go back and review my ex. phys. on this, but that is my guess for what will happen during resistance exercises involving a long tension time. The intended tension time will probably dicate how much involvement you’re going to get from the ft motor units. If you’re shooting for a long tension time (say 1 to 1.5 minutes) you’re going to have to use fairly light resistance and I doubt you’ll get much FT motor unit involvement. On the other hand, explosive movements involving high force and accelleration are your best bet for maximizing FT motor uint recruitment, which by the way, is very specific to all sports.

        I also disagree with your statement: “Performing only a few heavy reps is more dangerous, too time consuming and not specific to the muscular needs of most traditional athletes.”

        I do agree somewhat with the initial statement about training heavy being more dangersous, but that is where a highly trained strength and conditioning professional comes in. An athlete that is properly coached/supervised using a well designed program can and should perform a significant amount of their strength/power training at and above 80% of thier 1RM maximum and should be able to do so with little risk of injury. Since all athletes should be using strength training to increase strength, I believe training in this manner is specific to just about all sports.

      • I love this! Thanks for responding. Yes, when you review your ex phys let me know. I don’t disagree with the 80% (even though I do disagree with the use of percentages since there is no way you are testing the strength of an athletes rear delts, in/ex rotators, anterior tibs, etc, but justifying “results” for a record board I am assuming. So how do you come up with 80% for those muscles. By the way, those are more commonly injured than lets say a pec which I am sure gets “tested” for the record board.), but it again boils down to a high degree of effort, reducing momentum so that the resistance is lifted and lowered by the muscle. To be clear, I do encourage athletes to use momentum in our power program, but not in a typical weight room setting when designing strength workouts. When developing a power program there needs to be a release of energy. And as far as “sport-specific”, that just makes me laugh. Mimicking a sport-specific task is just that, mimicking. How does a clean work for an offensive lineman and then the same exercise is sport-specific for a women’s tennis player too? Is it sport-specific for both sports? This conversation can go on and on. So I will just say “you win” and walk away. Oh and I coached at the college, pro and international levels for over 13 years with zero injuries in the weight room and a high level of success on the field during that time. Especially against teams that encouraged momentum during their “big lifts.” Always willing to read and share info. If you are in town, it would be great to get together to discuss the differences between the philosophies/research interpretation. Or stop by one of the STT clinics to hear both sides of the philosophies too.

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