 Felly. Ni wedi'u weithio i fy ffais a'r ysgolwch ar y Canos next. Yr hyfer y tîm hyn yn gwybod nhw. Mae. Felly mae'n gweithio i fy ffrwrt.dd David yw bydd ymrwy'n gweithio i gael gael'r gwertho. Felly mae'r ymddir yno ar gweithio? Felly mae'n gweithio i ei ffais i gael y cyfnod i gweithio i'r rhaglion. Rwy'n f derecho, ac nid bod gwnaeth ei gweithio i ddim yn gweithio. Yn ei ffrwyr, dyda ei gwaith ar y gwybod. ac we will get into them next time. But for now, Tim, we are kicking things off with Peter Ellis from... He was on YouTube and he said, great video. He starts his question mark. Sure for our way to get there. Can you please explain time under tension in the speech marks and where it should be included in calisthenics training? Cheers, Alan. This is going to feed into another question. I think we are going to address it in a minute. We talk about time under tension a lot. Strength and condition term. What we are talking about ultimately is how much time a muscle is under tension for during the duration of a rep or a set or an exercise. If we are doing an exercise at different tempos, we do that to get a different adaptation. If it is more like an eccentric loader, so if we are looking for some hypertrophy, increase in muscle mass, what we are trying to do is keep that muscle under tension for longer. We talk about those as a tempo being a 4-2-1. 4-second eccentric, 2-second isometric and a 1-second concentric movement, which gives a total time under tension of 7 seconds. Is this doing the math on that? If it was a power exercise, we would write in the tempo it would be XXX, which basically means as fast as possible. We are not really worried about time under tension. The more important thing in that situation is that the movement is explosive as fast as possible. So your muscle might be XXX. Yeah, exactly. Unless you are going to go for a really strict slow controlled muscle, we are not too worried. Again, it is thinking about why do we use time under tension, what exercises are more appropriate for. We are going to come on to some isometric chat in a minute. So follow on for that, because we will flesh this out a little bit more. But essentially, depending on what adaptation we want, depending on what we want the muscle to respond to or the system to respond to, we are going to change time under tension accordingly. So using the muscle as an example, so when Tim is talking about eccentric, isometrics and concentric, it is like if you imagine a squat in the first part, you go down the eccentric, the isometric might be a pause at the bottom where you might not do a pause at all, and the concentric is on the way up. So that muscle up being, when we are doing it fast and explosive, it is just XXX as fast as you can. But we might use an eccentric muscle up where you are just doing the downward phase and we might be trying to keep that like five seconds on the way down. The important thing that we miss out sometimes ourselves when we try to get across people is the importance of time under tension. When you are trying to get to build strength, whether it is an isometric, an eccentric lower, or the concentric actually pushing out, we need to create tension in the muscle for it to adapt. If we are not creating any tension and we are just doing momentum, we are not going to get strong. So I saw someone the other day was doing some kipping pull-ups in the gym and someone I was with had never really seen them before and was like, what is that all about? And the idea for them in CrossFit when they are doing kipping pull-ups is do as many as you can. So they are using as much momentum as possible to make the exercise as easy as possible so they can do as many reps as they can. That is just the outcome that they are after. Are you going to build loads of strength doing that? Probably not because you are using momentum rather than creating tension. So it is just a different, depends on what outcome you are after in calisthenics, particularly when we do go or just go into the isometrics and trying to build strength for holds but we cannot use momentum because we are not actually going to build that strength that we are after at that point. So making sure that when we are doing stuff we are creating enough tension to create enough adaptations so that the muscle is going to get stronger and we can do the stuff we are trying to do. It is actually a really difficult thing. One thing with tempo is one thing that people don't do well because it takes real discipline. For example, I gave it four seconds eccentric. Imagine you are trying to build a little bit of muscle mass and you are going to pull up so there will be two seconds at the top and four, three, two, one on the way down. That takes some discipline. Do you want to do ten of those on your pull-up? It is really hard. It is much easier to pull up and let yourself go back down and I think there is an area where for me personally it is something I have been thinking about this week and for a lot of people you can get a lot more games that you train in if you actually paid a bit more attention to the tie how you are going about producing a movement and thinking about controlling it and getting a little bit more time controlling those positions. It makes it me right now to think about the tempo that I am going to use later when I train. We always come back to the basic principle of specific adaptations in postman. The body, you get what you train for and the body responds to the stress you place upon it. So if we are just balancing pull-ups out maybe we can get ten, twelve of those but we are trying to get stronger is it more effective to do two seconds up two seconds down and increase the time of attention? There is a long argument there about actually being a bit more disciplined with how we are going about producing a movement but ultimately that links into the response from the muscles, the amount of time a muscle spends on attention. I think the last thing on that you may be thinking about is that if you are paying attention to your tempos and the time of attention the other thing you are also doing is working through a really good range which we see I have done in the past before myself and made that mistake and we see it with people where you are actually not going for the full range of motion and then you wonder why you are not strong on part of your handstand push-up or the starting point of your muscle. I tell you what, I am going to do an experiment on how I get on in a few weeks I need to do a block of training on some basic kind of strength stuff so I am going to dip into this a little bit I am going to try and work a little bit of time on attention increase that and be a bit more disciplined in my own training and see how we get on. Cool, great question that is going to lead us into our second question around a similar topic this one actually came in via email from Dougie Black it says, do you practice so he did not start with a compliment but he still gets on do you practice isometrics and do you think they are beneficial to calisthenics so the whole sort of time attention on isometrics thing is obviously going to be linked together pleasing quite well Do you want to kick it off? This is a short answer which we never really give is yes, isometrics definitely got an important role in calisthenics and we do definitely use them a little bit of the background so what we are talking about in isometrics is where we have got the muscle at a static point so the eccentric is where the muscle is lengthening concentric where the muscle is shortening and the isometric is that point where the muscle is doing neither of those two things it has a static point so if we are performing a human flag if we are performing a back lever or a front lever that isometric position is where the muscle is holding you in a stable static shape the interesting thing about calisthenics is that we are looking for very specific outcomes so we are looking to hold isometric positions that is the whole point of a lot of these moves whereas if you are looking for isometrics to have an impact on parkour or rugby or hockey or whatever it might be there is less of a role for that so from an athletic perspective when we are training the guys over the last eight nine years isometrics come in and may be a rehab setting but we don't really train isometrics for sports performance that much so we are just looking to get the guys strong through range of movement because that is what they are going to have to do on the sports pitch whereas in calisthenics specific endeavour isometrics has got a massive role so there is a little bit of work at how that fits into getting links into time on the tension we have made the mistake before particularly around front lever training where you try and pick a progression which is too hard and when you pull into it we actually did it with human flags right at the start when we teach you in flags now it is great in Ashbourne but we were talking about having to pick a progression an isometric whole week and actually get a decent amount of time on the tension so we would pull up into a front lever or into a human flag we might get to just like kiss that end position for a second and then we are coming out of it and you might do five or six of those when you go home and train front lever today we have actually only done six seconds of time on the tension and there is maybe a little bit roping whereas if you strip it back a little bit and we go let's do took positions it is a bit easier for us and we are aiming for more time like 10, 12, 13 seconds of time on the tension five, six sets then we are starting to build up some more meaningful stimulus for the adaptation so we might be getting 45 to 60 seconds worth of time on the tension as opposed to the six seconds that we pat on our backs in the back of it this flag is not far away reality is it would have been much closer had we actually and that is one of the dangers of the calisthenics is we get excited and we want to do the neck and I don't know if it is a male thing sometimes the females we get on the workshops are better but it might matter whether that is or not it is a completely different discussion but we get excited and we want to do the next thing and I make this thing all the time if we are always trying to do the next thing it is too complicated or too difficult and not able to even whether you can do it or create enough tension often even doing five seconds feels like a long time I am carrying my head really fast it is probably more like three and actually what I need to do is ten so I need to stric that back I know myself and focus on that a little bit that point you make about guys and girls being different the reason is that the girls often just understand we have this phrase earn the right to progress and girls get that way more they go what is level one hold this position for X amount of time whereas we are on a workshop and I am going to give Phil Gordon a shout out to one of the guys who came on a workshop at the weekend and went through all these progressions and we hadn't said anything he goes right literally I am going to start the top and work the way down from there literally let's try and find the hardest thing and see if I can see where I can go rather than go in I am just going to go for the bottom work up so there has been some nice work done on creating isometric time under tension to a sense of rep max when we are talking deadlifts squats or whatever it might be we would say your one rep max no matter where you can lift your one rep and then that would be more like a max strength adaptation if we are going to go hyper to feel up using 10 reps so that would be a 70% one rep max so 100kg back squat would be your one RM your 70% one RM would be 70kg that is pretty simple so we equate that into isometric terms you can kind of fit the same thing in where it has been done actually I think it looks really good and I think it has got some good uses to it so if your maximum hold is say 18 seconds you can do something for once then it might be that you then start to train 9, 12, 13 seconds and you aim to do 4-5 sets of that and then over that period of time you are then starting to accumulate as I said 4, 45, 60 seconds worth of work but it is relevant to what your maximum total is and that is the same approach we take if we are going to try and work out train loads test the one RM or we often use a 3 RM how much can you do for 3 reps and then work off your rep ranges from that so I would probably look at something and pick a progression which you can hold for let's say 18 seconds and then work between 9 and 12 seconds or whatever I think like a breaking down to just a simplest idea of going you want to create in your session 60 seconds worth of tension an easy round number for everyone like if you can 10 seconds then that would mean you need 6 sets so if you are going something like 4-6 sets somewhere around 10 seconds for each of those 2-3 minutes rest in between so you can do those holds maximally then you are going to be somewhere there where they are about I actually tried this yesterday I am going to try and put more time into getting this full planche position so I was doing some planche tuck holds and I was hitting 10, 11 seconds on those 5 sets and then my last set I couldn't hold anymore I was literally goose but if I had held that my longest hold for 1 would have probably been in 15, 16 seconds so that I think for me is a try and error word set really well yesterday if you can't hold it for like 10 seconds then you just need to bring the progression back whether you are changing a leaflet or using a band or whatever it is that you decide to use you definitely have got a great role because I think if you are going to get there you can do it without it, it is possible to do it looking at the holistic way of training you are going to need a little bit of just general strength but the isometrics is certainly a quicker way to get to that end point try and learn it frontly without an isometric then you are in a real hard time so you get what you are trained for and take a message you can easily a progression generally for most of us particularly pick an easier progression and spend longer time holding it cool, greet next question when your phone went in the middle of the year of the Q&A I feel like you have been relegated you need to do one of those if your phone would never have gone off I am not going to answer that question right, question master tell them what it is oh god, I think someone is I can't pronounce his name this is one of my favourite things the Q&A is watching Dave almost for the first time try and read it out if I was question master I would rehearse I am not going to go for your surname Gerardo because we are close like that and he starts his question with great video guys so he knows what he is talking about so he feels better when he stretches before training sessions but a lot of people say that it should be after within the limited time most of us have suspended the gym what do you guys think about them when you should stretch great question, thank you Tim so when you are talking about the way what we do for our movement preparation what we call movement preparation for us it is not just about stretching, it is about what we call self myofascial release releasing muscle tension and trying to create better shape so there is some studies and some good information out there about stretching static stretching reducing the amount of power out what a muscle can give if you are going to try and do some maximal strength stuff or max power stuff where we might be doing muscle ups say for instance and you have just stretched out your lats and your pecs and then you are going to want them to act explosively then it could be detrimental but the way we look at it is we are not black or white between things it is very much a case of if you can't create the shape you need to so for instance if you are wanting to work handstands or human flagging you can't create a good overhead position then it is going to be beneficial for you to mobilize out your pecs, your lats and actually stretch potentially or use some sort of mobility work that would potentially involve a stretch for a certain period of time where you can actually get into a better position then you are going to have more chance of being able to be strong in that position and hold your actual shape stretching afterwards is something I would like to do but I probably just is something I neglect personally and probably needs to do a little bit more but that is where time wise comes in to me that is just being restricted in that I will do my preparation work, my mobility work in the beginning of the session to prep me for what it is I am going to do like to say if I am going to go and do a load of handstands I will certainly make sure my overhead position is decent enough to be able to create that shape before I go into it I think from my perspective again we are bringing in the athlete population that we train we would always start the session with trying to optimise the posture or the body or get back to as close to the posture and optimism we can do before we start and the reason for that primarily is one reduce the risk of injury but two like Dave says if we can start to get into better shapes if we are going to get guys going to go and compete in major championships aerobic games, world championships whatever it might be every time they go in the gym they move 1% better we get a little bit more dorsiflexion in the ankle during our squat movements we get a little bit more shoulder range of movement during overhead patterns or whatever it might be 1% better over 4 years if you are into a major that is huge for us and I look at those and go if I want to train and get the most out of my training because I am a busy person why wouldn't I take steps to do the same as what we do for people that are going to be training performing at the elite end so that we always start with mobility work and that is my mobility rather than stretching because my idea would be where you have got dysfunction so say my shoulders are tight because I have been driving a lot or I have done a lot of work in the gym and I am pretty kind of like just jacked up around the shoulders and feeling a little bit grotty loosening those out is going to be beneficial for my session if I am not going to train squats I don't really need to whip out a calf so I will target particularly about the things that I am going to do so there is a low body session and a low body if it is a upper body go for the upper body so if my professional release we have got a few videos in our beginner's book about that and there is quite a bit on the internet that we have put on our YouTube channel around my professional release and mobility so that would be like 5 minutes for me and I think the other thing is like stretching comes in many different forms and I won't go into what the research says about stretching because it is basically inconclusive not that it doesn't work we just don't fully know as a scientific community exactly how it works so what I would tend to do my stuff looks like get rid of some tension and then mobility rather than stretching so I might look to just kind of grease a movement pattern and by that I mean just kind of like hanging out of some shapes starting to like almost just put a little bit of like grease on the movement and starting to get in some different shapes rather than just hanging out in a static position like Dave says that static shape and static holds could decrease power output is not what I want before I go into a session so mobilise grease the join get into the session and then at the end of it ideally if you've got tired that's when I would do my longer whole of static stretching or it fits in on a different day where you're going to do recovery work, you've got a Sunday you just want to do something, stretch out mobilise through I completely sympathise and appreciate what you're saying because I have the same thing like I don't do as much mobility or stretching work as I would like it's often confined around my sessions because I just don't have find the time and maybe that's a poor excuse but that's reality for a lot of us we can't find the time or other things take priority there's probably more important things going on in your life than like how great your stretching routine is and if you're training a lot adding ten minutes of stretching and doing something to bring that system back down to some base level, you've just gone and done a hard session in the gym, actually spending some time giving some start in that recovery process I think has great long term benefits but we don't do it, we've finished the last set shirt on, backpack out of the gym on your way jumper on hoodie on but we're in a rush to get home a lot of the time so long answer to a question but it's not conclusive and I think my taker message is definitely getting a more professional reason five minutes before you start, don't do half an hour because it's getting negative, mobilise from the tight tissues that you've got specifically around what you're going to do and then recovery based or stretching at the end of a session and that all fits into our framework we had this whole section called movement preparation getting ready for the session you're about to do and that's kind of how it all fits in together and that should be specific to what they're going to do, that's one thing you touch on that is important there's no point in there's no point in releasing off your lower body if you're just going to do an upper body session equally depending on what your upper body session is try and make something specific to that great so the last question is a great question and it comes from zombie7442 and it was on our last video if you look at the last video we did with this partner dragon flag partner dragon flag and he asked and this is where like if someone's doing a dragon flag and Tim's got his back on my knees and he's holding on to it and he's out defying gravity and zombie7442 asks can I do this with a blow up doll I actually wrote that back and I saw that comment I think my exact quote was whatever tick was your fancy and I mentioned it to Dave and he's got a much better take on it I think he's obviously asking he or she or it or whether it's even it might just be a robot asking you get them on the internet is asking a stupid question and I'm going to reply with a very scientific non-stupid answer because of the mechanics of what you're doing if you could like which position do you want the blow up doll to be because if he's going to be doing the being Tim in our example going out in the dragon flag and I'm going to lean back the blow up doll isn't going to weigh hardly anything so I've got no leverage to lean back again so it's not going to work like that if it's going to be the other way around and you're going to put your back on the knees of a blow up doll and think it's going to be able to hold you up then you're also going to have absolutely no chance so even though Tim did officially reply on it I can't do that with the blow up doll and that is a hard size answer I like that and something else to do with it so keep your blow up doll for your other activity there's other things that you probably want to do outside if you kind of think so I don't think it's appropriate to merge the two on that for that example it isn't I mean if you're wanting to do say say where you stand up and you've got your partner doing a hand sign on top of your hand you can do that with the blow up doll that would be great it would be a really good example to do that anyway send an email to Cirque du Soleil and see if they like it they probably will do I've paid a different question let's finish this up if you haven't got our free beginner's guide that's down there and then if you missed out on last week's Q&H Q&H No. 4 it's over by Tim's so if you haven't got our free beginner's guide Q&H Q&H No. 4 it's over by Tim's there you go so until next time, class dismissed