Competition bench / 1ct paused bench even if not competing?

Training Q&A [Moderated]
1

Hi Jordan and Austin,

I’ve noticed that you guys tend to prefer programming the Competition Bench / 1ct paused Bench as the main benching exercise as opposed to touch n go, whereas it’s the other way around e.g. for the squat. Does this come from just a “might as well train for competition” standpoint or do you generally recommend the 1ct paused bench over the touch n go as the main benching exercise?

I remember the argument in The Book being that due to the eccentric portion, rebound and co you can use more weight and thus create more training stimulus and so on and so forth. Do you have a different reasoning for the 1ct paused bench (i.e. I could also imagine TuT increasing training stimulus) or is it just because you encourage your trainees to train the competition bench in case they decide to compete? If someone’s not planning on competing at all would you still recommend the 1ct paused bench or would you rather have them do the TnG variant?

Cheers and thank you!

2

If someone never planned to compete and was purely concerned with their TnG bench, I’d probably swap the 1ct paused and TnG slots in my programming (meaning put the TnG in the “higher priority” slot) - but would still probably train both. However, there are no rules here - and if someone never plans to compete AND prefers other supplemental benching movements, that’s cool too :slight_smile:

1 Like
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Thank you, Austin!