30-30-30 ARX Omni Pulldown

(click to play in new window)

I saw Bill DeSimone post a link to the Dr. Darden forum. As I post this there is a server error with the entire website, so the original text is not available, but as I remember it the link was a discussion of a 30-30-30 protocol.

  • 30 second negative
  • 30 second positive
  • 30 second negative

This is “difficult” at best with ancient old fashioned ;) gravity based equipment, especially alone. Independent of this fact, and at the same time because of it, I thought I would do a quick test of the protocol and get it on film. (I chose a pulldown because I thought it would be easiest to setup, demo, and film).

Overall, and for a trainee like me, its as difficult as anything else. I suspect trainees new to HIT would find this almost impossible though. Sustaining a smooth contraction for something as short as 5/5 is difficult enough for most people.

30+ each way is along the lines of incomprehensible.

As for the machine, all I needed to do was adjust the speed setting on the Omni down to 9.5. This took a minute because I haven’t changed it since I first got the machine nearly a year ago.

And as you’ll see from The 21 Convention 2012 [Austin], newer models also come with a simple turn dial to adjust the speed, which is instantaneous, and can be done on the fly by a trainer. Theoretically with a trainer you could perform a 45/20/30, or just about any XX/XX/XX combination you can think of.

I haven’t tried it yet, but the machine should also accommodate just fine for 60/60 speed. (That would be the minimum speed I think though).


EDIT : apologies to those of you who were pinged about this post multiple times. Had to do a restore of the blog today due to a self-created error.

About Anthony Dream Johnson

CEO, founder, and architect of The 21 Convention, Anthony Dream Johnson is the leading force behind the world's first and only "panorama event for life on earth". He has been featured on WGN Chicago, and in the NY Times #1 best seller The Four Hour Work Week.    His stated purpose for the work he does is "the actualization of the ideal man", a purpose that has led him to found and host The 21 Convention across 3 continents and for 6 years in a row. Anthony blogs vigorously at TheDreamLounge.net and Declarationism.com.


8 Responses to 30-30-30 ARX Omni Pulldown

  1. Anthony Dream Johnson March 25, 2013 at 3:30 pm #

    Reposting lost comment from the depths of techno-hell on behalf of Donnie Hunt :


    I can see the argument for limiting work to certain ranges, but also see the argument for customizing the load to the full range.


    Let me know if I missed part of the comment. Was very difficult to find!

  2. Donnie Hunt March 25, 2013 at 7:25 pm #

    Hmmm? That’s strange that was the second thing I posted on your article, “If Your Feet Work, Use Them”. That was the entire second comment I sent. Wonder what happened? When you look at the comment section of that article, does it show 5 comments?

    I did sent a comment to this article. I asked if your force output was double or greater during the negatives than the positive? I wanted to be sure I was reading that monitor correctly.

    Very impressive effort by the way! This is very much what I have had in mind doing if I had a machine like this. Very slow, allowing time to really concentrate on the entire range.

    • Anthony Dream Johnson March 25, 2013 at 8:24 pm #

      Hey Donnie

      That was my fault. Pulling up the lost comments was very, very difficult. (As in, didn’t know what the hell I was doing). Did not even think to determine where the comment went. My bad!

      Re your question : hmm, my negative was quite a bit stronger. I don’t know the exact differences, and unfortunately I did not take the time to setup a separate monitor for viewer purposes, so the force gauge is not on film. Nor are those numbers recorded in that manner. All I have access to now is the average force output for the entire set, total work, and maximum force output.

      If and when I do it again I’ll setup the 2nd monitor for second by second filming of the force read out.

      And thanks! It was pretty tough. A bit dissapointed in my form towards the end though. Something to work on for next time =D.

      • Donnie Hunt March 25, 2013 at 9:36 pm #

        No problem Anthony. I’m sure you have many things keeping you busy. Hell, I’ve never had blog.

        Regarding the laptop screen in the video. What is that showing?

        That would be very interesting to see the force read out.

        Regarding your effort. You are welcome! I would think maintaining form is maybe a bit of a different animal with a machine such as this.

        • Anthony Dream Johnson March 26, 2013 at 12:00 pm #

          Hey Donnie

          The screen is showing a second-by-second force pound output, however, it was not filmed with me in the shot at the same time. So you are seeing a read out, but not me, or vice versa. This is significantly different from say the TSC belt squat video, where both I and the read out are side by side for the viewer (just be sure to put the video in HD).


          Ill put the ARX video out soon from The 21 Convention 2012. Its a great demo of how the machine works, and motorized resistance for that matter. (Maybe even “dynakinetic” is accurate here).

          Yes maintaining form is a bit different. I do not think people realize how much form is “automated” when using gravity dependent equipment – both for better and for worse.

  3. Amber Barnes April 10, 2013 at 3:36 am #

    This is so great Anthony! This truly amazing! I pretty interested with this arx omni pulldown. How much does one cost? Impressive.

  4. Donnie Hunt April 10, 2013 at 9:06 am #

    Looked a bit at your website Amber. I’m curious, what tools do you use for strength training?

  5. Donnie Hunt April 10, 2013 at 2:30 pm #

    @ Amber,

    Not sure if my original comment went through. I am curious about what tools and methods you use in your strength training. The fact that you’re interested in the ARX shows that you don’t “follow the herd” and think outside the box.

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