Over the last several weeks, we’ve shipped out PUSH bands to some of our early pre-order customers and so far, the feedback has been very positive. People keep wondering though, how do you provide recommendations to users? What’s the magic formula? In this post, we’ll do our best to help shed some light on the making of PUSH Assist.
Before we get into it, we want everyone to know that when using PUSH Assist, be self-aware, these are only RECOMMENDATIONS! If you’re feeling fatigued and you’re recommended to increase the load by 10 lbs, trust your gut and take a break. Always make sure that you’re comfortable with the particular movement – work with an experienced coach/trainer/friend to learn how to execute the movement well before utilizing PUSH Assist to help with your daily progressions.
Ok, here’s how we break it down.
1. Velocity Zones Based on Different Training Goals
Look at the figure below. Although the research is limited, Sport Scientists like Dr. Bryan Mann, have done extensive testing, monitoring and training using velocity outputs during resistance training. When the intent to move a load (like the concentric portion of the bench press for example) is maximal, athletes and coaches can determine the training quality based on the velocity output. In other words, if my goal is to improve maximal strength capacity (because I’m a powerlifter and this quality is important for success in this sport), then I’ll adjust the load on a back squat, deadlift or bench press to make sure I’m staying below 0.35 m/s. If at anytime, I’m not in that zone, then that specific training quality is not being targeted appropriately.
2. Internal Testing Using Velocities
Because the velocity zones from figure 1 are intended for (and tested with) elite athletes, we began collecting our own data using a wider range of subjects – from amateurs who have never lifted, to seasoned athletes. We noticed that the above velocity zones don’t accommodate every individual – so we adjusted the zones to fit a broader range of users. The results can be seen in Table 1.
* Note that muscular endurance has not been previously documented with the use of velocity based training but at PUSH, we’ve been working with institutions like East Tennessee State University to establish appropriate guidelines.
3. What About Reps and Sets? An Evidence-Based Approach
Again, everything we do at PUSH is analyzed closely and backed by scientific evidence. That’s why we’ve listened to leaders in the field of Sport Science (Table 2), like Dr. Mel Siff, Dr. Mike Stone and the National Strength & Conditioning Association, and integrated their guidelines with the above velocity zones. If you’re a strength coach or trainer, you’ll know that the guidelines outlined in Table 2 are also RECOMMENDATIONS. Training is a much more complex beast than just sticking to a particular rep and set scheme. However, this sort of detailed info hasn’t always been accessible to the aspiring athlete – that’s why at PUSH, we’ve done the research for our users, so that they can get the most out of their training.