goergen1
09-05-2007, 05:18 PM
I have recently been using the Tendo Unit with great success in my workouts. One of the best aspects of this device is being able to test maximal power output before the workout in order to apply the proper type of exercise for the day.
1. The Test. I have attached a video at the bottom of the page so that you can see the process. Basically I use a 50kg squat jump test before my lower body push workout. (I use the snatch exercise to test before my pull workout, but that is another article)
To put it simply attach the Tendo unit to a bar loaded to 50kg. Then do 2 sets of 4 reps (or 3 sets of 3 reps, or something along those lines will work as long as you do the same thing every time)
The Tendo will give the power output for each rep. Just add the 8 reps together and divide by 8 to get the average power output for the day. The average is good to use because it allows for the difference between the best jump and the worst jump of the day.
Once you have your average you have data to compare to every time you do the test.
2. The workout will be based upon the percentage of your average score for that day compared to your all time highest average.
I break down the percentages like this.
97% + Power day. (That is 97% or higher compared to the best test ever)
92% - 97% is a Max Strength or heavy day. (again that is 92-97% of the best average ever)
87% - 92% is a GPP / Work capacity day
In doing the test I am always able to use the type of training that my body needs for that day. This also prevents overtraining since it cuts you out of heavy or power training if the power output is not high enough.
Please log in and ask questions about this process. I am hoping that it is easy to understand.
All equipment used in used in our videos are available for sale from Sorinex Exercise Equipment, www.sorinex.com, 1-877-SORINEX
The video below shows the testing process. Just click the green play button at the bottom left of the picture.
<embed src="http://www.sorinexforums.com/vidpic/vid/tendo.swf" wmode="" quality="high" menu="false" pluginspage="http://www.macromedia.com/go/getflashplayer" type="application/x-shockwave-flash" width="320" height="240" </embed>
1. The Test. I have attached a video at the bottom of the page so that you can see the process. Basically I use a 50kg squat jump test before my lower body push workout. (I use the snatch exercise to test before my pull workout, but that is another article)
To put it simply attach the Tendo unit to a bar loaded to 50kg. Then do 2 sets of 4 reps (or 3 sets of 3 reps, or something along those lines will work as long as you do the same thing every time)
The Tendo will give the power output for each rep. Just add the 8 reps together and divide by 8 to get the average power output for the day. The average is good to use because it allows for the difference between the best jump and the worst jump of the day.
Once you have your average you have data to compare to every time you do the test.
2. The workout will be based upon the percentage of your average score for that day compared to your all time highest average.
I break down the percentages like this.
97% + Power day. (That is 97% or higher compared to the best test ever)
92% - 97% is a Max Strength or heavy day. (again that is 92-97% of the best average ever)
87% - 92% is a GPP / Work capacity day
In doing the test I am always able to use the type of training that my body needs for that day. This also prevents overtraining since it cuts you out of heavy or power training if the power output is not high enough.
Please log in and ask questions about this process. I am hoping that it is easy to understand.
All equipment used in used in our videos are available for sale from Sorinex Exercise Equipment, www.sorinex.com, 1-877-SORINEX
The video below shows the testing process. Just click the green play button at the bottom left of the picture.
<embed src="http://www.sorinexforums.com/vidpic/vid/tendo.swf" wmode="" quality="high" menu="false" pluginspage="http://www.macromedia.com/go/getflashplayer" type="application/x-shockwave-flash" width="320" height="240" </embed>