When the coach says rest every 2 minutes, do you?
Weightlifting is all about Interresponse Time (IRT).
Lift a little, then take the appropriate rest. Many smart coaches, physiotherapists and exercise scientists have figured this out.
What is IRT?
IRT = the duration between the offset of one exercise before the onset of the next; measured in seconds or minutes.
Do You Follow the Program?
When the workout pops up in the board, are you following the rest as prescribed?
Shortening rest? Taking all the rest?
An Example Workout
Back squat 5×5 at 70% every 2:00 minutes
You are supposed to perform 5 sets of 5 repetitions of 70% of your maximum effort lift starting every 2:00 minutes. So you perform, with a running clock:
- Set 1 at 0:00
- Set 2 at 2:00
- Set 3 at 4:00
- Set 4 at 6:00
- Set 5 at 8:00
When you take shortened rest (shorter IRTs), you may not be as recovered.
When you take longer rest (longer IRTs), you may have rested too much and not warm anymore.
Depending on the lift, setup and journey in the gym, you may need to prepare your lift around 1:30 so that you are actuallylifting at 2:00. If you start your set up too late, you may lift at 2:45…which defeats the entire purpose of programmed rest in the first place.
Understand IRT and you can be more purposeful in any lifting (or exercise) routine.
