3010, 2020,4020 are all tempo indicators that will tell you the speed at which we want you to lift your weights
example:
3 means take three seconds to lower the weights so on a bench press as the weight is coming towards your chest.
0 means there is no pause at the bottom position so on our bench example there’s no pause on your chest.
1 take one second to lift the weight to full extension.
0 means no pause at the top position.
This means you perform 4 sets of 5 reps of the deadlift ith 2010 tempo (2 seconds down 1 second up) every coach writes this out their own way, unless it’s indicated otherwise, this is the Sled Dog way.
what do I do when there’s 2 or 3 exercises grouped together like this:
A1 db bench press 4X10 3010
A2 db 1 arm row 4X10-12 2010
you perform a set of 10 db bench press with 3010 tempo (see above) then perform a setof 10-12 reps of 1 arm rows with 2010 tempo taking only as much rest as needed between exercises
there is so much variance in the sled dog system the workout sessions can be over in 45 minutes or stretch to 75-90 minutes. most of them will be just over an hour.
good question, we will do our best to post one of our coaches demoing a movement as well as a quick explanation but good money spent is finding a good trainer or coach to teach you the movement. you can also post videos of the exercises that are giving you a tough time and we can send you coaching tips and criticisms. if you are unable to perform the exercises as recommended then we will offer scaling options.
first off get your injury attended to asap! there are so many great forms of therapy available to help you stay healthy and able to train. ive always been a big fan of soft tissue work like ART, rolfing, massage therapy, myofacial release and physiotherapists and chiropractors can also hold very valuable positions on your wellness team. if you need xrays or an MRI expect to be modifying your workouts until you get diagnosed. if you require specific programming then our custom programming might be the best bet as we have all had great success maintaining and even increasing fitness while working around an injury. contact our training team for specific questions on modifying for injuries or to start you on a custom program.
if your question isnt answered here or in the daily workout description then you can contact the sled dog training team via email (insert contact info) or post your question on the forum board and one of our trainers will respond to your question asap.
You will be provided with contact info for the training staff when you sign up for a package, this will include facebook and text contacts. we will answer your question as soon as we have a moment but we lead normal busy lives so if you text us after 9pm or before 6am (eastern standard time) we are probably sleeping and we will get back to you as soon as we start our work day.
At seld dog strength and conditioning we pride ourselves on our accessibility and outstanding customer service, we will not only answer your questions as they come we will go out of our way to check in with you regularly via text, phone or facetime to ensure you are getting what you need from your sled dog program.