Compensatory Acceleration Training (CAT) is a training technique that focuses on maximizing force production throughout the entire range of motion during resistance exercises. The concept of CAT was popularized by Dr. Fred Hatfield, a renowned powerlifter and strength coach, also known as “Dr. Squat.” The primary goal of CAT is to enhance strength and muscle growth by generating maximal force during the concentric (lifting) phase of an exercise.
The key principle behind Compensatory Acceleration Training is to lift the weight as explosively as possible while maintaining proper form and control. Here’s how CAT is typically implemented:
- Selecting the Right Load: Choose a weight that allows you to perform the exercise with proper form, but still requires significant effort. The weight should be challenging enough that you can lift it with maximum force throughout the entire range of motion.
- Explosive Concentric Phase: During the concentric phase of the exercise (the lifting phase), focus on lifting the weight as explosively as possible. Imagine trying to accelerate the weight throughout the entire movement.
- Controlled Eccentric Phase: The eccentric phase (lowering phase) of the exercise should be controlled and deliberate. Lower the weight under control, avoiding rapid dropping or bouncing.
- No Sticking Points: Compensatory Acceleration Training emphasizes avoiding sticking points during an exercise. A sticking point is a specific position in the range of motion where the lifter struggles to lift the weight smoothly. By lifting explosively, you aim to overcome these sticking points more effectively.
- Short Rest Periods: Rest periods between sets are relatively short to maintain training intensity and explosiveness.
- Exercise Selection: CAT can be applied to various compound exercises such as squats, bench presses, deadlifts, overhead presses, and other multi-joint movements.
The benefits of Compensatory Acceleration Training include:
- Increased Force Production: CAT helps train your muscles to generate maximal force, promoting strength gains.
- Motor Unit Recruitment: The explosive nature of CAT recruits more muscle fibers, leading to greater muscle activation and potential muscle growth.
- Time Efficiency: CAT allows you to achieve high levels of training intensity in a shorter amount of time due to the reduced rest periods.
- Neural Adaptations: The explosive lifting involved in CAT can enhance neural adaptations, improving coordination and power output.
It’s essential to use proper form and safety precautions when implementing CAT, especially when using heavy weights. As with any training technique, it’s advisable to start with lighter weights and gradually increase the intensity as you become more familiar with the explosive movements.
As always, consult with a fitness professional or coach to ensure CAT is appropriate for your individual training goals and fitness level.
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