Superslow zone is a distinctive health and exercise facility. Most socalled functional training plans are 70 percent useless. Superslow strength training may help prevent boredom in your strength training routine. The superslow protocol represents 46 repetitions consisting of a 10second concentric phase followed by a foursecond eccentric phase. Jan 14, 2018 instruct the athlete to warm up with a light resistance that easily allows 5 to 10 repetitions. But the weight isnt heavy enough to create maximal tension.
Corn 3 department of exercise and sport science, university of san francisco1. This is an essential read for the fitness professional. I agree to abstain from using alcohol and moodaltering drugs as long as i am receiving service from the next step. C exercise causes a distraction from negative emotions. Then relatively new to learning about exercise and bodybuilding i found it to be a truly fascinating and very challenging read. B exercise reduces depression through increases in selfesteem and selfefficacy. For normal adults, once they are comfortable with super slow, repetition numbers go way down, to 24 repetitions for most upper body exercises and 36 repetitions for most lower body exercises. Motion kinematics, applications and measurement techniques. You can also do high reps, drop sets, and supersets and get a huge pump. Not only was the material challenging in the intellectual sense but also in a philosophical sense. Lay on the ground with your arms stretched out in a v position. Once we get to standing from all of the fundamental postures lying, quadruped, and kneeling we have three options. Super slow offers the ultimate in control from every perspective.
Everyday low prices and free delivery on eligible orders. One possible advantage of superslow training is that it involves less momentum, resulting in a more evenly applied muscle force throughout the. We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. High intensity to stimulate your body to make an adaptive change, your exercise intensity must cross a certain threshold before your body will respond. The abstinence and treatment contract next step therapy. The subjects performed 3 sets of 8 repetitions at their predetermined 8 repetition maximum rm. Also referred to as stress tests or tolerance tests, submaximal tests are used to examine an athletes aerobic capabilities and to screen for possible heart or lung problems. Best fits the definition of complete exercise by properly and safely building muscle and increasing the resting metabolism, allowing the body to burn more calories even while at rest. Super slow is a form of strengthening physical exercise resistance training popularized by ken hutchins. Start with six to 10 repetitions of each exercise, taking 10 seconds to lift the weight and another 10 seconds to lower it. A typical superslow training protocol recommends 46 repetitions of an exercise, consisting of a 10second concentric phase followed by a fourto tensecond eccentric phase. Using a very light weight can allow you to do the reps with constant tension. The lat pulldown test is terminated when the lifter can no longer bring the bar down to the occipital region of the skull.
For the exercises that require a chair, chose one that is stable, solid and without wheels. Introducing you and your noviceolder clients to the trx. In two research studies that have been conducted on super slow training, both demonstrated that super slow training can improve strength in sedentary individuals. And you can challenge your muscles in a new and different way. Superslow totalbody workouts are performed once or twice a week, depending on the patientclients strength and skill levels. I agree to abstain from using alcohol and moodaltering drugs as long as i am receiving service from the next step therapy treatment programme. Slow burn, power of 10 and the 12 second sequence are not superslow. Endurance, stamina, vitalizer owners manual 6101 45th st. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice. Core strengthening exercises the side plank a safe and e. Dec 05, 2016 in the 80s hutchins supervised a slow training exercise program used in a nautilussponsored osteoporosis study performed at the university of florida medical school. Effects of a 12week exercise intervention on falls risk in communitydwelling older fallers c.
Super slow protocol is the exercise protocol that best represents and physically expresses the first definition of exercise. Similar methods include fred hahns slow burn system and adam zickermans power of 10 method. Effects of a 12week exercise intervention on falls risk. Take as little time as possible in between exercises. Research hasnt shown superslow strength training to be superior to other forms of strength training. The first definition of exercise protocol education. Super slow resistance training university of new mexico. Strength is the most basic physical adaption noted strength trainer and author of the best seller, starting strength, mark rippetoe 20 values physical strength as the most important thing in our lives because it is a key determiner of how well we function in our surroundings and of.
Encouraged by the results, hutchins authored many articles on the subject and wrote superslow. Thoracic outlet syndrome tos consists of a group of distinct disorders that affect the nerves in the brachial plexus nerves that pass into the arms from the neck and various nerves and blood vessels between the base of the neck and armpit. In the 80s hutchins supervised a slowtraining exercise program used in a nautilussponsored osteoporosis study performed at the university of florida medical school. Superslow training, ken hutchins and the superslow zone. One possible advantage of superslow training is that by invoking less momentum, a more evenly distributed muscular force is felt throughout the exercises range of motion. Superslow weight training increases strength webmd. Expanding on this, it is understood that the weightsassuming weights are the resistance sourceare lifted during the positive and lowered during the negative. Exercise science is a fine and intellectually fascinating thing. Exercise intensity measurement exercise intensity during heavy resistance training can be estimated in four ways. Protocol specifically, and simply put, superslow is an exercise protocol whereby the positive phase is executed in 10 seconds and the negative in 10 seconds. After chronic endurance training, rer during submaximal exercise indicates that the body is select one.
Support your head with a small rolled up towel to maintain a neutral spine, and keep your chin slightly tucked. Depending on the desired goal, super slow training has its benefits. In other words, super slow is definitive for exercise. The ultimate exercise protocol 2 by hutchins, ken isbn. It is beneficial for rehabilitation, bodybuilding, weight loss, and general exercise. Instant notes on sport and exercise biomechanics provides a broad overview of the fundamental concepts in exercise and sport biomechanics. Reviewed in the united states on february 11, 2012. Two studies were done with untrained men n65 and women n82, mean age53. One form of resistance exercise that has drawn attention is superslow resistance training. A new vo protocol allowing selfpacing in maximal incremental. The submaximal treadmill test is used to examine the cardiovascular health of athletes and those who may have heart disease. The book aims to provide instant notes on essential information about biomechanics, and is designed to help undergraduate students to grasp. Super slow is hutchins trademarked name for the high intensity training approach advocated by arthur jones. Exercises like deadlifts, squats, olympic lifts, swings, and even bulgarian bag work dont provide enough variation to improve true function and athleticism.
Zickermans power of ten is identical to super slow in rep speed and philosophy. A brief rundown on the icelandic health symposium 2017 i have just returned from my trip to. Zatsiorsky intensity of strength training fact and theory. A superslow weighttraining program can dramatically improve strength, users say, and the workout is intense. From a practical application perspective, super slow training can be beneficial for beginners to resistance exercise because the loads necessary to follow the. This weight training workout is for the upper body using super slow sets, where youll perform the movement of each exercise for a total of 10 seconds, 5 seconds up5 seconds down. It is the method that best fits the definition of complete exercise. Introduction there are many different methods of resistance training.
When superslow is mentioned, it is important to determine whether its context is for a specific exercise protocol or for a moregeneral exercise philosophy. The exercise protocol used in this study was a modi. This helps develop more endurance for the posture muscles which hold you upright. Virtually every study claiming to disprove the effectiveness of super slow kept the trainees on 10 repetitions per exercise the entire time. Mcguffs ultimate exercise facility, our training approach produces results. Founded by ken hutchins in 1982, superslow is a high intensity, lowforce exercise methodology protocol that is safer and more effective than any other form of strength training. Slow burn and power of 10 are similar in that they are also high intensity training protocols using slow rep speeds, but are unique protocols.
As you may know, the edgelow protocol is mostly built around breathing, rib mobilization and some gentle stretching. It offers the greatest benefits and the ultimate safety. Air force flight surgeons, it is ideal for rehabilitation, bodybuilding, weight loss, and general exercise. Hold each repetition for 30 seconds, 12 times a day. The book aims to provide instant notes on essential information about biomechanics, and is designed to help undergraduate students to grasp the corresponding subjects in physical effort. Slower repetition speed may effectively increase intensity throughout the lifting phase while decreasing momentum. Also known as the super slow technical manual, this comprehensive text is written by the author who dares to define exercise. The ultimate exercise protocol 9780963319906 by hutchins, ken and a great selection of similar new, used and collectible books available now at great prices. Pdf an exercise protocol that replicates soccer matchplay. Personal trainers who have abandoned super slow for general use may still use it as a method for teaching new exercises or evaluating clients exercise form.
My experience with edgelow protocol neurotalk support groups. The superslow program began when its developer, ken hutchins of orlando, fla. This wont lead to maximal growth if used as the main training method. Still, superslow strength training is a reasonable tool if you want to v. Effects of regular and slow speed resistance training on. By training to muscular failure, we send an alarm to your body that more muscle and improved metabolic are needed. The abstinence and treatment contract i, do hereby agree to the following terms and conditions of treatment at next step therapy.
This protocol also requires about 5585 seconds for completion. Recent research also shows this to be an excellent exercise for the lower abdominal muscles. Expressing the weight lifted in kg, it is difficult to compare the training load of athletes of various. Obliques internal and external, quadratus lumborum, transversus abdominis. Super slow two words has come to be used as a generic term for exercise methods using slow repetition speeds, however the word superslow is a federally registered trademark owned by ken hutchins, and is licensed for use by the superslow zone training franchise. A super slow weighttraining program can dramatically improve strength, users say, and the workout is intense. A exercise corrects dysregulation of the central monoamines believed to lead to depression. It is based on ideas from the 1940s and 1960s called 1010 muscle contraction with measured movement and implemented using fixed weight nautilus machines. Find a quiet place where you can work uninterrupted for 2030 minutes. Instruct the athlete to warm up with a light resistance that easily allows 5 to 10 repetitions. If you try superslow strength training, start with a familiar strength training exercise and a weight that tires your muscles after 12 to 15 repetitions.