by Mitchel Musselman, ATC (feat. Rob Thomas)

If you ask any golfer what one of the most important aspects of the swing is, the answer is tempo. The old saying goes, “slow is smooth, smooth is fast.” This same principle can be applied to strength training, especially when it comes to building strong, resilient glutes – essential for every industrial athlete.

Glute strength is the foundation for preventing lower back injuries, maintaining proper posture, and powering through demanding tasks on the job. And much like a perfect golf swing, cadence is crucial for ensuring your muscles get the most out of each workout. The slower and more controlled the movement, the faster your muscles will grow and strengthen – setting you up for long-term success.

Time Under Tension

Time under tension refers to how long your muscles are actively working during an exercise. Each exercise is broken down into two phases: eccentric (lengthening) and concentric (shortening). The key is finding the right balance between these two phases to maximize muscle growth. It may look like you are strong if you grab larger weights and perform your reps quickly but are your muscles getting the most out of the exercise this way?

For industrial athletes who rely on their glutes to lift, squat, and carry heavy loads, it’s not about how quickly you move but how efficiently you work those muscles. Studies show that doubling the eccentric time compared to the concentric phase significantly boosts muscle growth. So, think, “slow on the way down, faster on the way up.” This tempo not only builds muscle but reinforces proper movement patterns, reducing the risk of injury on the job.

Endurance vs Power

Your cadence will depend on what you’re trying to achieve. Are you focused on building muscle endurance and definition, or are you aiming for more power and explosiveness? Industrial athletes may need both.

• Endurance Training: Like endurance runners, your muscles need to work longer under tension. This translates into slower reps for extended periods, training your glutes to perform consistently over time.
  • Example: 6 sets of 12 reps, with 6 seconds lowering (eccentric) and 3 seconds raising (concentric).
    
• Power Training: Powerlifters need shorter loading times but should maintain a consistent cadence for maximum force. This helps you build explosive strength, ideal for quick movements like lifting heavy objects at work.
  • Example: 4 sets of 6 reps, with 3 seconds lowering and 1 second raising.

Breathing and Recovery

Proper cadence not only optimizes muscle growth but also helps regulate your breathing. For industrial athletes, learning to breathe effectively during exercise ensures you stay strong through long shifts. Breathing in during the eccentric phase and exhaling during the concentric phase can improve your mind-muscle connection, helping you stay focused and in control. Be sure to take 60 seconds of rest between sets to allow your muscles to recover and perform at their best.

In both golf and building those glutes, timing is everything. Whether it’s a well-timed swing or a perfectly controlled rep, the attention to detail sets you up for success. So, as you focus on your cadence on the course, the gym, or at work, remember, “Slow is smooth. Smooth is fast.”

Mitchel Musselman, ATC || Mitchel has his Bachelor’s in Athletic Training along with over 7 years of athletic training experience. In addition to the industrial setting, he has worked in the high school and orthopedic clinic settings. Outside of work, he enjoys golfing, video games, spending time with his wife, two young children, and two dogs (Jordy and Oakley).

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!