Instructions for your Workouts! Scroll for Videos!
Tempo: 1/2/3/4
1 - Concentric or the "up". This is you lifting the weight.
2 - The contraction or the "top". This is you holding the weight at the top of the lift.
3 - Eccentric or the "negative". This is you lowering the weight.
4 - The stretch or the "bottom". This is the stretch of the lift, holding it at the bottom.
Reactive Tempo: This is your most explosive tempo. You're going to be trying to force speed into the eccentric to get as much stretch reflex as possible transferring into the concentric. Down fast, up fast.
RPE Scale:
6: The last rep of the set moves fast without max effort. 3+ reps left in the tank. Pretty easy to catch your breath.
7: The last rep of the set moves fast with max effort. ~3 reps left in the tank. Breathing is slightly labored.
8: The bar speed is dropping at the end of the set. ~2 reps left in the tank. Difficult to catch breath.
9: The bar speed is slow, approaching maximal effort. ~1 rep in the tank. Extended rest necessary to gather your breath.
10: Maximal effort with difficult, slow straining. 0 reps in the tank. Fatigue is difficult to overcome with extended rest.
As a general rule, moving up or down 1 RPE is typically a 5% change in the weight.
RIR = Reps in Reserve.
When you finish a set, this is the number of reps you could have executed before reaching failure. If you hit 8, but could’ve done 10, your RIR is 2.
What is OTR? EMOM?
What is Tempo?
Overloading Light Exercises
Remember Rooting?
Silent Touch and Go Tempo
Remember Bracing?
Odin’s Boys Information
Click this button to download the ME Schedule for the current quarter of the Odin’s Boys Program. You can use this information to determine if you’re going to follow the Odin’s Boys Program as is, or pick up a different max effort schedule from the store that might better suit your goals!
The Odin’s Boys Program runs in quarters, each 13 weeks long. Each of these quarters is broken up into four 3-week waves, with a 13th week for maxes and testing. The schedule shows what exercise will be prescribed for each wave in the quarter so you can determine if you’re going to follow that prescription, or pick up a different schedule better suited to your goals.
If you’re feeling that the scheduled work is not going to help you meet your current goals, head over to the shop and pick up a different schedule that will! There are both, Max Effort and Dynamic Effort Schedules there that will help you to meet your goals. The best part? They plug right into the Odin’s Boys program.