Strength itself does not guarantee high performances as many people might think.

In fact, it is POWER that is the most important element in many sports. It is the athlete’s ability to rapidly develop strength. Literally, It is the product of strength and velocity of muscular contractions.

Human muscle is composed of two very general types of fibres: fast-twitch and slow-twitch. All people have both fast-twitch and slow-twitch fibres. Fast-twitch fibres contract faster and can produce more explosive movements, but they fatigue faster. You cannot change the ratio of fast-twitch and slow-twitch fibres in your body, but weight training can maximise the development of the fast-twitch muscle fibres you do have. Resulting in a maximal improvement of power and performance, which otherwise wouldn’t be possible to achieve.

Resistance training focused on the improvement of fast-twitch muscle fibres and explosive power requires an intensity of exercise close to one’s maximum to guarantee stimulation of all, namely FTG (glycolytic) muscle fibres/fast-twitch muscle fibres. The movement must be always at least 90% of one’s maximum power output measured in watts (Hamar & Bosco, 1994).

In weight training, particular repetitions in an exercise set with a given weight can be performed at different rates and also with different power outputs in the concentric phase of muscular contraction. Although the same weight is used, different physiological mechanisms are involved and, hence, different adaptation processes can be expected.

By engaging in training where exercises are performed on at least 90% of one’s maximum power output, athletes are able to recover much faster and the chance of getting injured is much lower than if they were performing each rep close to 1RM.

This method helps to make sure that the athlete puts maximum effort into every rep, which cuts down on training time, and trains the muscles to fire more effectively for speed … lifting slowly is training to be slow!”

The utilisation of such philosophy, supported by TENDO, substantially increases the efficiency of resistance training and contributes to exceptional results of top athletes.

Try it yourself and let us know what you think.