FIRE PREVENTION

I have written several times in this column about the benefits of slow repetition training. Other terms you may hear are “working the eccentric contraction” or “negatives”. There are several theories postulating why slow reps are beneficial. One involves looking at the consequences of repetitions that are not preformed slowly; these faster reps may actually be causing tendonitis, quickly leading to a chronic condition that can be difficult to resolve.

The best analogy here is rubbing two sticks together to create fire. When training involves your shoulder, elbow, knee or hip, there could be three or more “sticks” involved, but you get the idea. The heat generated can weaken the outer cover of the tendon and muscle (myofascia), and one minor tear can propagate many more tears. To prevent this condition, I recommend changing your technique all together, not just for select workouts. Always slow the speed of the reps and reduce the number you perform. To continue the analogy, the slower the repetitions, the more difficult it will be to start the fire.