Based on Ellington Darden 30-10-30 Technique. That stands for a 30-second slow negative repetition, followed immediately by 10 faster positive/negative reps (one second up, two seconds down) with controlled turnarounds, followed by a finishing 30-second negative rep. The entire set takes approximately 90 seconds; 70 seconds of it involves what I call "negative un-contractions." In practice, the 30-second negatives can vary from 15 to 30 seconds. Frequently, a trainee can manage the first negative repetition in 30 seconds but can barely get 15 seconds on the finishing negative. On the workout sheet, the notation would read "30-10-15." Then, in actual high-intensity training, the faster middle reps are not always 10. Sometimes, you can only do 7, 8, or 9, so your record might read "30-8-30." The idea is to complete 10 repetitions in perfect form on the in-between positive-negative repetitions and the finishing negative. Choose a resistance that's approximately 80 percent of what you'd usually handle for 10 reps in good form. You'll also need a watch with a second hand, or a big clock with a second hand, in plain sight, or have a spotter help with the initial lifting and counting. Rest no more than 60 seconds between exercises.