By Pete Sisco - Developer of Static Contraction Training
Static Contraction Training (SCT) workouts generate
ultra high intensity by maximizing weight while minimizing
hold times. In practice, a 200 pound hold for 5 seconds
is more intense than a 100 pound hold for 10 seconds,
even though the "work" performed is identical.
(If you don't believe me - try it.)
Furthermore, performing a second set does not deliver
twice the growth stimulation that the first set delivers.
Successive sets continue to diminish in their effect.
This method of training requires a completely different
mathematical formula to measure the intensity of exercises.
The formula for Relative Static Intensity (RSI) is
very complex, containing up to 16 mathematical operations
per exercise, and has never been published. It remains
a proprietary measurement used only by Precision Trainer.
When you perform SCT workouts the Relative Static
Intensity (RSI) is calculated automatically when you
enter your results. This measurement is then used
to engineer you next workout to endure proper progression
of intensity.
The ability to instantly calculate these measurements
of intensity and to apply proprietary formulas of
progression and recovery is what makes Precision Trainer
so powerful and revolutionary.
Q. You created the Power
Factor and Power Index measurements of intensity.
Now I see Precision Trainer also uses "Relative
Static Intensity" to measure exercises and workouts.
Can you please explain more about them?
A. To precisely analyze and engineer a workout, it's
critical to know the intensity of output at which
a muscle or muscle group is working. Precision Trainer
uses three different methods to determine intensity,
depending on what type of workout is being performed.
Without a measurement of intensity, workouts become
no better than guesswork and trial and err. But with
an intensity measurement, workouts can be precisely
engineered to be maximally effective, efficient and
productive... every time!!
Alpha Strength workouts are engineered to maximize
the momentary intensity of each exercise. We measure
this intensity with the Power Factor. A Power Factor
(PF) is calculated by dividing the total weight lifted
by the number of minutes it takes to lift that total
weight. For example, lifting 100 pounds 8 times in
one minute gives you a PF of 800 lbs/min for that
particular exercise.
In order to ensure progressive overload, which is
critical to reaching your goals, your next Alpha workout
would need to generate a Power Factor greater than
800 lbs/min to be effective and productive in that
same exercise. If the intensity was lower than 800
lbs/min there would be no trigger of growth stimulus... in
other words, a wasted workout.
Beta Strength workouts are engineered to maximize
the duration of intensity (rather than the momentary
intensity) of each exercise. We measure this intensity
with the Power Index. A Power Index (PI) is calculated
by squaring the total weight lifted then dividing
by the number of minutes it takes to lift that total
weight, then dividing this very large number by 1,000,000.
For example, if 4 sets were performed as follows:
Set 1: 100lbs x 12 reps
Set 2: 110lbs x 10 reps
Set 3: 110 lbs x 8 reps
Set 4: 120 lbs x 6 reps
All performed in 5.5 minutes (including rests between
sets)
The calculation would be:
(110 x 12) + (110 x 10) + (110 x 8) + (120 x 6) =
4,120 lbs. total weight
4,120^2 / 5.5 min. = 16,674,400 /5.5 = 3,086,255
3,086,255 / 1,000,000 = 3.1 Power Index
In order to ensure progressive overload, which is
critical to reaching your goals, your next Beta workout
would need to generate a Power Index greater than
3.1 to be effective and productive in that same exercise.
