How To: Review Your Workout with Beast

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Intro: The Exercise

The Dimel Deadlift is a great exercise I’ve been using for a while among the many deadlift variations. I saw this exercise on a video posted by Dave Tate, and I decided to go see him because he is always a great source of inspiration and education! The exercise is a variation of the Romanian Deadlift and is basically a Hip Hinge based movement that works the whole posterior chain with a very quick inversion from the eccentric to the concentric phase. The idea behind this variation is to make the RDL even more explosive and almost plyometric with very high speeds and short Time Under Tension.

As Dave suggests in the video below, this exercise is best when performed with long sets (15 to 20 reps) and relatively light loads (40% of your Deadlift 1RM). Besides making it a great dynamic exercise to be performed during Speed Days to increase power and speed in jumping and sprinting, in my opinion, are good qualities to execute this early in the week during my football season, the day after the game or two days after the game. In fact the longer sets increase the blood flow in my hamstrings and glutes, the range of movement also helps me stretch my muscles. Increased blood flow and stretching after the game promote a quicker recovery and help me get into conditions for the middle part of the week when I perform my main session in the gym and practices on the football field.

I usually put this exercise in two mini cycles lasting  3  weeks with a waving progression. The first 3 weeks are performed only with plates. Then I add monster or light bands for the next 3 weeks. The prescription of sets, reps and speed are the same for the two mini cycles. I like to add bands because they accelerate the eccentric phase of the movement allowing me to increase the focus and intensify the inversion of the lift and on the rate of force development.

WeekSetsRepsTarget SpeedLoad | Bands
13201.2 m/sonly Weights
23201 m/sonly Weights
33200.8 m/sonly Weights
43201.2 m/sWeights + Monster Bands
53201 m/sWeights + Monster Bands
63200.8 m/sWeights + Monster Bands

Overview

These are the metrics that I tracked with my Beast Sensor during the exercise last night. I was in the first week of the Cycle.

The Workout Page on the webportal is displaying all the metrics I need to check my exercise and make considerations about future executions of the same.

 

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Sets and Reps : Bars

Every Set has the same colors so you can easily check the 3 big sets of 20 Reps. The bars represent the main metrics and you can switch the display of Power,Speed and Strength. Mean values are represented by the shorter, wider bars and I usually refers to them to check on the development of the metric (I usually rely mainly on Speed). Let me guide you to the different metrics so I can show what I’m looking for from the different results.

Speed.

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In this case, I’m looking for a constant level of Mean Speed (wide bars) 1)wide bars represent mean values, narrow bars, or spikes represent peak values throughout the set and close to the prescribed target Speed (1.2 m/s for the first week).

It is clear how speed was constant and on target during the same set meaning the load was light enough to allow me to hit the target Speed but not heavy enough to cause a Drop due to fatigue during the set. Since I don’t want to increase my fatigue and add it to the game this is perfect.

It is also clear how speed dropped from one set to the other meaning the 60″ Rest Time was not enough to allow for a complete recovery. This has a good Conditioning effect and helps me increase the blood flow to the muscles. Again, the idea behind this is if I can get blood flowing to the legs without excessively fatiguing them I can stimulate recovery. This is a very delicate aspect of training. I want to stimulate recovery and at the same time I want to have a training effect, mostly as I’m still recovering from the game, I want to avoid overloading myself with a super intense training effect I would need more time to recover from.  One strategy to do this is to avoid the In Set Speed Drop which affects the Central Nervous System but to keep a fast paced rhythm so that Set by Set you stay constant or slow down just a little bit. Important to say this next week me and my teammates will be in a bye week so I allowed some extra load by keeping a closed pace. Still I want to mantain the target Speed thou. This fine tuning can be done only with a Speed Tracking device like Beast, there is no other way to monitor this.

As you can see in the Details section below, my Average Speed for the whole exercise is 1.17m/s so I totally respected the prescribed Target Speed.

Power

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Power usually has the same development as Speed and in this case as I kept the load constant through out the 3 sets doesn’t say much. It becomes very important when you compare different sets with different weights though. It will be interesting to compare the execution for this week to that of next week. In this specific case I  just want to make sure that my average power is close to 1000 Watts, my High Power target zone. I can also check the Average Power for the whole exercise below in the Details Section.

Strength

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In this case I check the Strength Bars because the exercise has a very unique Strength feature: in the eccentric to concentric inversion of the movement I’m  exerting the maximum efforts therefore I check my Peak Strength bars (Thin bars). These are somehow constant, that tells me I’m holding the correct technique of the exercise through the exercise. As you can see the performance is progressively decreasing through the exercise.

Exercise Details

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Total Repetitions, Volume, Density, Total Time Under Tension

The next section in the Workout Page displays the Exercise Details. The section is designed to quickly check the general metrics for the exercise and monitor the performance actually respects the prescriptions.

In this case Density and Time Under Tension are the two most interesting metrics to me as they give me very interesting insights about my goals. This is also where I get myself ready for some math as the infos I can take out from this data is very useful and describes many different features of the exercise.

Density 2)Density is calculated as Volume over time of Exercise Execution of 895 kg/min tells me I had optimal pace for the exercise and needed a little bit more than 4 minutes to complete the exercise. This is quick and intense, just what I’m looking for during a post game session. Also I can collect rep rhythm in many different ways (Density / weight or Total Repetitions / Time) 15 Reps per Minute, very close to game – pace 3)I estimated our game pace by watching videos, a football plays takes about 12-15 accelerating/decelerating steps and happens with a 20″ play time + 40″ rest between plays (we don’t play no huddle and therefore good for conditioning.

Time Under Tension 4)time spent accelerating during the repetition helps me check the “Plyometric” aspect of the exercise. This is total TUT for the exercise 5)the sum of TUT for every repetition. This is close to the correct plyometric time of 0.3″ seconds for “shock training”.

Average Power, Average Speed

These are the two most important metrics detailed here as I can check with a glimpse that Target Speed designed for this session was respected : Average Speed is 1.17 m/s very close to 1.2 m/s.

Also I can check that my Average Power Output for the exercise is a certain percentage of my maximum. In this case I’m around 70% of my maximum average Deadlifting power.

Conclusions

I like to push myself to the limit and monitoring my training performance is a key aspect of my Strength and Conditioning. I like to rotate my exercises frequently and most of all my training parameters change every workout. Being able to avoid overtraining and still keeping an optimal training impulse is like walking on a tight rope and I after my workout I always check that the regulations I did during the lifting session are coherent with my goals and my past performances.

References   [ + ]

1. wide bars represent mean values, narrow bars, or spikes represent peak values throughout the set
2. Density is calculated as Volume over time of Exercise Execution
3. I estimated our game pace by watching videos, a football plays takes about 12-15 accelerating/decelerating steps and happens with a 20″ play time + 40″ rest between plays (we don’t play no huddle
4. time spent accelerating during the repetition
5. the sum of TUT for every repetition
Ingtommy

by Ingtommy

Founder, President and CTO of Beast Technologies Aerospace Engineer turned Certified Strength Coach Wide Receiver for Parma Panthers and Italian National Football Team "Lifting is mathematics, physics and biomechanics" cit. Louie Simmons

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  • lsolesen

    Thanks for a good article. Could you give an example also on how to analyze a Wendler 5/3/1 style of training – and how you would program it using Beast when the load increases for each set – and the reps either stays the same or decreases also to end with an AMRAP set? Would you program them separately as a new exercise?

    • @lasolesen you can program Wendler 5/3/1 or AMRAP by simply selecting the exercise once. You can do as many sets and rep schemes you would like in the program. To analyze in the web portal depending on your goals you can see how power or velocity increases or decreases. You can also see if there is a large drop in power or velocity over time with both programs to focus on your goals. For a 5/3/1 as your load and sets change you might want to focus on Power and make sure you do not have large drops in Power over sets, to large of drops might mean you are selecting too heavy of loads within your progression. With AMRAP you might be more interested in monitoring Velocity Loss to see where your conditioning level or elasticity is. If you want to increase your AMRAP on sets this could be useful.

      Essentially the data can give you many holistic or granular looks depending on the training goal associated with your program or rep scheme.

  • Harald

    Not really sure how the parameters relate to performance objective.
    For example, you say your density of 895 kg/min is optimal for your purpose. But what does that mean ? what would be optimal for strength gain ? for hypertrophy ?
    Same question applies to all other parameters. What is the correlation between the parameters, their value and the performance goal ?