Random Pause Training
Random Pause Training is a technique that I developed to introduce random practice to powerlifting training. Paused repetitions have been performed by powerlifters and weightlifters for decades. Notably with the Westside Barbell method, where pause reps are used for variety, as exercises are frequently rotated to prevent accommodation. Paused reps are commonly performed by pausing in the same position in every rep, usually at the bottom of the Squat and Bench Press, and just after breaking the floor for Deadlift. Random Pause training is the first style of powerlifting training where every rep is performed differently. There are 100,000⁵ (10 quadrillion) potential 5 rep combinations, so no set will ever be the same! This has important benefits for how we improve the technical skills of strength training. First let me explain how this technique works.
Step 1: Random number sequence
We need a series of numbers between 0 and 9 for each of the planned reps.
I use a random number generator, such as www.random.org.
For example for 5 reps request a random number between 10000 and 99999.
You can also choose your own numbers or ask a coach or training partner.
Step 2: Set up the same as your competition lift
Practice makes permanent. For maximum carryover, it is important that you use identical technique to the main lift.
Step 3: Begin the first rep – pausing at the point corresponding to the first number
I recommend pausing for 1 to 3 seconds – make sure you stay consistent and allow enough time for the bar to stop moving.
Do not relax while pausing – hold the bar steady and keep all muscles 100% active.
Once the pause is complete, lift the bar as quickly and forcefully as possible.
The genesis of this idea came during a practical lecture on skill acquisition at St Mary’s University. I was talking with another student about how I was sceptical that research on skill acquisition could be applied to powerlifting in the same way as highly technical sports. This was because the squat, bench press and deadlift are very repeatable skills, completely within our control, and don’t rely on reaction times, decision making, or reacting to an opponent. Powerlifters also almost universally train with blocked practice, without any random practice, and this is obviously effective.
My colleague replied that I could be ignoring the scientific evidence. This made me think that perhaps powerlifters could benefit from random practice. Secondly, although powerlifters were successful without performing random practice, that didn’t mean that they couldn’t be more successful if it was incorporated. I then spent some time thinking about how random practice could be applied to powerlifting and conceived this method.
Benefits of Random Paused Training
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Skill Retention
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In all sports, including powerlifting, it is important to learn the sport skills and perform them to a high level while under pressure. This is known as skill retention.
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Block practice is repeatedly performing the same skill under the same conditions. This method promotes faster learning and improvements in performance.
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Random practice is performing a variety of skills in sequence. This method promotes inferior short-term performance but improved long-term learning and better performance in high pressure situations, such as competition.
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This is because with block practice, athletes can effectively go into autopilot where they can easily repeat their reps without having to think. By contrast, random practice provides contextual interference, where each repetition is different from the previous, this means the athlete must stay mentally ‘switched-on’ and effectively re-learn every rep.
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Improved Technique
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Paused reps pose a challenge that creates a feedback loop. Pausing in bad positions where the barbell is not held in an efficient ‘groove’ will feel much harder than good positions, the lifter can use this information to correct errors and repeat efficient technique.
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The pauses extend the time of each rep, providing more opportunity for the lifter to process their technique compared to quicker reps.
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Improved eccentric control and patience to maintain positioning at the start of the concentric phase.
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Increased practice and confidence with slower bar speeds, without the same heavy feeling or fatigue from heavy weights.
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Greater efficiency in specific positions, particularly weak/sticking points that may not be effectively challenged with repetitions that allow more momentum.
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Variety of Training
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There is evidence that lifting with a variety of weight, set and repetition schemes throughout the microcycle/training week is a superior method for improving strength. This is known as Daily Undulating Periodisation, or DUP.
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It is proposed that relatively light weights, around 60% 1RM, can better promote certain adaptations such as intermuscular coordination/lifting technique than other intensities. I first read this in the book ‘Periodization’ by legendary sport scientist Tudor Bompa.
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Random Pause Training can be an effective method to incorporate lighter 60% work into training programmes. While adding some technical complexity and challenge. This is important because many powerlifters may consider this ‘too light’ to improve maximal strength. As previously mentioned, we should not exclusively train with light loads, but use them to complement heavier training.
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Force Production
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Force is a product of mass multiplied by acceleration. Therefore, powerlifters should seek to maximise force by accelerating the barbell as much as possible. However, light loads allow the bar to move so quickly that the barbell needs to be decelerated towards the end of the repetition, reducing force production.
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Pause reps require the athlete to accelerate the barbell from a stationary position, increasing the amount of force required in certain positions, especially towards the end of the concentric phase.
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Reduced Stretch Reflex
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When we lower a squat or bench press our muscles stretch under tension. This creates elastic tension in the tendon and titin protein of muscles that increased elastic rebound of the muscle when it shortens. Paused reps reduce this stretch reflex and increase the demands of the muscle contractile structures for muscle contraction to lift the weights.
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Downsides of Random Paused Training
If powerlifting technique is already very efficient and consistent under pressure, then there may be little to gain from attempting to improve skill retention, compared to improving physical capacities such as hypertrophy or neural efficiency. Random paused reps, and paused reps in general, produce inferior overall force production, barbell/muscle contraction velocity, neural drive, and hypertrophy than conventional reps. Paused reps are less competition specific and opposed to the movement goal, to keep the barbell moving. There is a possibility that they may promote bad habits such as unnecessarily pausing reps in competition!
Random Pause Reps therefore supplement conventional reps and should not replace them entirely. They should generally be performed in the off-season, away from competition, and phased out as the athlete approaches competitions.
I recommend using loads of around 55 to 70% 1RM, for 3 to 6 sets x 5 to 6 reps. As the loads will be relatively light, more volume should be performed and will cause little fatigue, but more than 6 reps may impact bar speed and therefore the average quality of reps and neural adaptations. Accommodating resistance such as chains and bands can work well with these intensities, as they reduce momentum and force the muscles to work throughout the movement.
I have used random pauses in my own training and with some of my more advanced clients, including Danni who won his class in Squat, Bench and Deadlift at the German Single Lift Championships. I believe this technique would work very well with less experienced lifters as long as they are consistently training each movement at least twice per week. This is because Random Pause training is best used as additional lighter volume for a secondary or tertiary training day, in addition to heavier primary days.
Feel free to reach out my email or on social media with any questions and to let me know how you this technique has worked for you.
Patrick
