Workout References
General notes regarding some of the terminology used, the approach that should generally be taken and some other context and limitations to note.
A detailed explanation of some of the different “types” of exercises you will see on the workout generator.
A detailed explanation of some of the different “types” of workouts you can select on the workout generator.
General Notes
Reps-in-Reserve (RiR) Approach
The number of reps should be a target, not a concrete number. Ideally, unless told otherwise, for each exercise you will choose a weight that you could do for ~3 reps above the target number. This is called lifting to 3 ‘Reps in Reserve’. This ‘Reps in Reserve’ concept should generally drive how many reps you do more than the actual prescribed repetition.
If you choose a weight that is too light and you get to the target rep number and have the ability to do more than 3 more reps, keep lifting that weight until you feel like you only have ~3 more reps left in the tank, and then increase the weight for the next set.
This approach is good because for any lift that you get prescribed, if you don’t have enough weight to make the target number feel appropriate (~3 reps left when complete), then you can just get the heaviest weight you have and lift it until you only have ~ 3 RiR.
Use the prescribed rep number as a target goal for choosing weight, use the 3 RiR concept for the actual number of repetitions.
"Resourceful" Lifts
If your lift title has the word “Resourceful” in it, this means that I am assuming that you have something near you that you can use for that lift even though it isn’t an actual weight. A “resource” that can be used for the exercise is literally anything that you have access to that can be used as a weight – suitcase, gallon water jug, brick, heavier tools, grocery bag full of textbooks, etc. It doesn’t matter if it is extremely light – as long as you can use it for the purpose of the lift, lift it as many times as necessary to get around 3 reps in reserve. If you don’t have anything at all, let me know and I will stop including those exercises.
"Links" For Exercises
For the time being, I have tried to find videos for most of the lifts in my database in case you get prescribed a lift you are unfamiliar with. There are still a lot of lifts that I did not find videos for. I am currently in the process of getting some of my own in-house videos made for each exercise, but that will take a little time. The links (if found) can be found in the “Links” column on the generated workout. It is probably smart to look at your lifts for the next day on the night before so you don’t waste time during the lift to watch videos.
Lifting Styles
Tempo Lifts
3
Eccentric
0
Pause
1
Concentric
2
Pause
3: Eccentric portion of the lift
– This is the portion of the lift that you are “resisting” the weight
– e.g. in bench/squat/press, you are lowering the weight
– e.g. in pulldowns, you are letting the bar go back up
0: Pause between eccentric and concentric portions
– e.g. in bench, the bar is on your chest
– e.g. in squats, you are in the lowest portion of the squat
– e.g. in pulldowns, you have the weight pulled down completely
1: Concentric portion of the lift
– This is the portion of the lift that you are “lifting” the weight
– e.g. in bench/squat/press, you are pushing the weight
– e.g. in pulldowns, you are pulling the bar down
2: Pause between concentric and eccentric portions
– e.g. in bench, you have your arms fully extended
– e.g. in squats, you are standing upright
– e.g. in pulldowns, you have your arms fully extended
The numbers represent the number of seconds you need to take to do that portion of the lift. “2” seconds is considered standard for the eccentric/concentric portions, and “1” is considered standard for the pause portions. A “0” in either pause portion indicates that you don’t pause in the transition. A “1” in the concentric portion would indicate that an explosive lift (lift the weight as fast as possible).
The 3-0-1-2 example above for bench would mean that you would lower the weight slow (3 seconds), not pause at the bottom, explode the weight up, and then hold it at the top for 2 seconds before you go on to the next rep.
Similarly, the 3-0-1-2 example above for lat pulldowns would mean that you would pull down on the weight quickly, hold it at the bottom for 2 seconds, let the weight up slowly (3 seconds) followed by a standard pause at the top and repeat.
3
Eccentric
0
Pause
1
Concentric
2
Pause
The numbers represent the number of seconds you need to take to do that portion of the lift. “2” seconds is considered standard for the eccentric/concentric portions, and “1” is considered standard for the pause portions. A “0” in either pause portion indicates that you don’t pause in the transition. A “1” in the concentric portion would indicate that an explosive lift (lift the weight as fast as possible).
The 3-0-1-2 example above for bench would mean that you would lower the weight slow (3 seconds), not pause at the bottom, explode the weight up, and then hold it at the top for 2 seconds before you go on to the next rep.
Similarly, the 3-0-1-2 example above for lat pulldowns would mean that you would pull down on the weight quickly, hold it at the bottom for 2 seconds, let the weight up slowly (3 seconds) followed by a standard pause at the top and repeat.
3: Eccentric portion of the lift
– This is the portion of the lift that you are “resisting” the weight
– e.g. in bench/squat/press, you are lowering the weight
– e.g. in pulldowns, you are letting the bar go back up
0: Pause between eccentric and concentric portions
– e.g. in bench, the bar is on your chest
– e.g. in squats, you are in the lowest portion of the squat
– e.g. in pulldowns, you have the weight pulled down completely
1: Concentric portion of the lift
– This is the portion of the lift that you are “lifting” the weight
– e.g. in bench/squat/press, you are pushing the weight
– e.g. in pulldowns, you are pulling the bar down
2: Pause between concentric and eccentric portions
– e.g. in bench, you have your arms fully extended
– e.g. in squats, you are standing upright
– e.g. in pulldowns, you have your arms fully extended
Pause & Negative Lifts
"Style" = 'Pause' or 'Negative'
Example 1: Bench, Pause Normal down (Eccentric, 2 seconds), pause at bottom (Isometric, 3-4 seconds), normal up (Concentric, 2 seconds), normal at top (Isometric, 1 second)
Example 2: Squat, Negative Slow down (Eccentric, 3-4 seconds), normal at bottom (Isometric, 1 second), normal up (Concentric, 2 seconds), normal at top (Isometric, 1 second)
‘Pause’ lifts & ‘Negative’ lifts are just two types of commonly used tempo lifts. ‘Pause’ lifts are when three of the four portions of the lift are regular, but you ‘pause’ slightly at the toughest portion of the lift – typically a 2 second pause.
‘Negative’ lifts are similar in that three of the four portions of the lift are regular, but in this type of lift you slowly lower the weight in the eccentric phase. This type of lift corresponds to a 3-1-2-1 tempo lift.
"Style" = 'Pause' or 'Negative'
‘Pause’ lifts & ‘Negative’ lifts are just two types of commonly used tempo lifts. ‘Pause’ lifts are when three of the four portions of the lift are regular, but you ‘pause’ slightly at the toughest portion of the lift – typically a 2 second pause.
‘Negative’ lifts are similar in that three of the four portions of the lift are regular, but in this type of lift you slowly lower the weight in the eccentric phase. This type of lift corresponds to a 3-1-2-1 tempo lift.
Example 1: Bench, Pause
Normal down (Eccentric, 2 seconds), pause at bottom (Isometric, 3-4 seconds), normal up (Concentric, 2 seconds), normal at top (Isometric, 1 second)
Example 2: Squat, Negative
Slow down (Eccentric, 3-4 seconds), normal at bottom (Isometric, 1 second), normal up (Concentric, 2 seconds), normal at top (Isometric, 1 second)
Pyramid Lifts
"Reps" = [#1, #2, #3, ... , #N]
Example: [12, 10, 8, 6] 4 sets. First set – 12 reps. Second set – 10 reps. Third set – 8 reps. Fourth set – 6 reps.
If the lift style is “pyramid”, that means that the number of target reps goes down with each set. The “reps” column will be a list of numbers of length ‘N’ which corresponds to how many sets there are for that exercise. For the first set, you do #1 reps, the second set you do # 2 reps, and then on the N’th set you do #N reps. As expected, as the reps get lower – the weight should get heavier.
"Reps" = [#1, #2, #3, ... , #N]
If the lift style is “pyramid”, that means that the number of target reps goes down with each set. The “reps” column will be a list of numbers of length ‘N’ which corresponds to how many sets there are for that exercise. For the first set, you do #1 reps, the second set you do # 2 reps, and then on the N’th set you do #N reps. As expected, as the reps get lower – the weight should get heavier.
Example: [12, 10, 8, 6]
4 sets. First set – 12 reps. Second set – 10 reps. Third set – 8 reps. Fourth set – 6 reps.
Drop sets
"Reps" = 'Drop'
Example: Leg press You load up 300 lbs on the leg press machine. You sit into it and push through 10 reps until you can’t do any more reps with 300 lbs. You immediately drop the weight to 250 lbs, sit back in and push through 12 reps until you can’t do any more reps with 250 lbs. You immediately drop the weight to 200 lbs, sit back in and push through 15 reps until you can’t do any more reps with this weight. That is one drop set.
If the lift style is “drop”, then that means every set of that exercise is a “drop set”. This means that every set you will have a starting weight, you will have an ending weight, and you will have one weight in between. You start with the heaviest weight and lift as many reps as you can, you then drop to the next lower weight and do the same thing, and then you drop it to the lowest weight and do it again. This is typically only thrown in as a finisher on the last set in attempts to get everything out of you for the day!
"Reps" = 'Drop'
If the lift style is “drop”, then that means every set of that exercise is a “drop set”. This means that every set you will have a starting weight, you will have an ending weight, and you will have one weight in between. You start with the heaviest weight and lift as many reps as you can, you then drop to the next lower weight and do the same thing, and then you drop it to the lowest weight and do it again. This is typically only thrown in as a finisher on the last set in attempts to get everything out of you for the day!
Example: Leg press
You load up 300 lbs on the leg press machine. You sit into it and push through 10 reps until you can’t do any more reps with 300 lbs. You immediately drop the weight to 250 lbs, sit back in and push through 12 reps until you can’t do any more reps with 250 lbs. You immediately drop the weight to 200 lbs, sit back in and push through 15 reps until you can’t do any more reps with this weight. That is one drop set.
Cluster sets
"Style" = 'Cluster'
Example: Bench Press You have a set of bench press where your target reps is set to 10. You know you can bench ~ 185 lbs ten times, so you load 225 lbs on the bar. You are able to bench this weight 6 times and then you can’t do anymore. You unload the weight back on the rack, rest for a few seconds, maybe stretch out your chest, and then pick the weight back up with very little recovery and do 3 reps, but you can’t do the 4th. You unload the weight back on the rack, rest for a few seconds, and then pick the weight back up one more time and then finish the final rep to make it 10. That is one cluster set.
If the lift style is “cluster”, that means that you will reach the recommended rep count, but it will be split up into a few back-to-back consecutive sets. For this style of lift, you want to pick a weight heavy enough that you can’t quite do the amount of target reps. You do this weight as many times as you can, put the weight up, rest for a brief second, and then pick it back up and do as many as you can, and repeat this process until you get the target repetitions.
NOTE: This style of lift should only be done if you have a spotter available. If you get this style of lift prescribed but you do not have a spotter, choose an alternative style of your choice and complete at a 3 RiR intensity.
NOTE: If you don’t have enough weight to do this at the target rep range, choose the highest weight you have and then do 3 back-to-back sets to failure, regardless of the number of repetitions. This will accomplish the same goal.
"Style" = 'Cluster'
If the lift style is “cluster”, that means that you will reach the recommended rep count, but it will be split up into a few back-to-back consecutive sets. For this style of lift, you want to pick a weight heavy enough that you can’t quite do the amount of target reps. You do this weight as many times as you can, put the weight up, rest for a brief second, and then pick it back up and do as many as you can, and repeat this process until you get the target repetitions.
NOTE: This style of lift should only be done if you have a spotter available. If you get this style of lift prescribed but you do not have a spotter, choose an alternative style of your choice and complete at a 3 RiR intensity.
NOTE: If you don’t have enough weight to do this at the target rep range, choose the highest weight you have and then do 3 back-to-back sets to failure, regardless of the number of repetitions. This will accomplish the same goal.
Example: Bench Press
You have a set of bench press where your target reps is set to 10. You know you can bench ~ 185 lbs ten times, so you load 225 lbs on the bar. You are able to bench this weight 6 times and then you can’t do anymore. You unload the weight back on the rack, rest for a few seconds, maybe stretch out your chest, and then pick the weight back up with very little recovery and do 3 reps, but you can’t do the 4th. You unload the weight back on the rack, rest for a few seconds, and then pick the weight back up one more time and then finish the final rep to make it 10. That is one cluster set.
Workout Styles
Bodybuilding
Example Workout [Chest & Triceps]
- 30 seconds rest between exercises, 1 minute rest between sets, 2 minutes rest between supersets
Superset 1: 3 Sets
- Incline Bench Press x 8 [3-2-1-2 Tempo]
- Tricep Cable Push Downs x 12
Superset 2: 3 Sets
- Lower Cable Flies x 12
- Incline EZ Bar Skull crushers x 12 [Pause]
Superset 3: 3 Sets
- Dumbbell Floor Press x 10
- Dumbbell Tricep Kickbacks x 12
A bodybuilding style workout is a training approach designed to maximize muscle hypertrophy, which is the growth and increase in size of muscle cells. This style of workout typically involves a combination of resistance exercises targeting various muscle groups with the goal of sculpting and enlarging the muscles.
Key characteristics of a bodybuilding style workout include:
Wide Range of Repetitions: Bodybuilding workouts often employ a fairly wide range of repetitions, usually between 8 to 15 reps per set. This range is believed to be optimal for stimulating muscle growth by creating a balance between mechanical tension and metabolic stress.
High Volume: Volume, or the total amount of work done (sets x reps x weight), is a crucial factor in hypertrophy. Bodybuilding workouts usually involve a high volume of exercises, with multiple sets for each muscle group to ensure thorough muscle fatigue and growth stimulation.
Sufficient Rest: While not excessive, rest periods between sets are important in bodybuilding workouts to allow for some recovery while maintaining a level of intensity that continues to challenge the muscles. Rest periods typically range from 60 to 90 seconds, depending on the exercise and the individual’s goals.
Progressive Overload: Gradually increasing the weight or resistance over time is essential to continue challenging the muscles and promoting growth.
Variety of Exercises: Bodybuilding workouts often include a mix of compound and isolation exercises to target muscles from different angles and ensure balanced development.
Overall, the focus of a bodybuilding style workout is on achieving aesthetic muscle growth through a combination of targeted exercises, a wide range of repetitions, high volume, and sufficient rest to allow for recovery and adaptation.
Bodybuilding
A bodybuilding style workout is a training approach designed to maximize muscle hypertrophy, which is the growth and increase in size of muscle cells. This style of workout typically involves a combination of resistance exercises targeting various muscle groups with the goal of sculpting and enlarging the muscles.
Key characteristics of a bodybuilding style workout include:
Wide Range of Repetitions: Bodybuilding workouts often employ a fairly wide range of repetitions, usually between 8 to 15 reps per set. This range is believed to be optimal for stimulating muscle growth by creating a balance between mechanical tension and metabolic stress.
High Volume: Volume, or the total amount of work done (sets x reps x weight), is a crucial factor in hypertrophy. Bodybuilding workouts usually involve a high volume of exercises, with multiple sets for each muscle group to ensure thorough muscle fatigue and growth stimulation.
Sufficient Rest: While not excessive, rest periods between sets are important in bodybuilding workouts to allow for some recovery while maintaining a level of intensity that continues to challenge the muscles. Rest periods typically range from 60 to 90 seconds, depending on the exercise and the individual’s goals.
Progressive Overload: Gradually increasing the weight or resistance over time is essential to continue challenging the muscles and promoting growth.
Variety of Exercises: Bodybuilding workouts often include a mix of compound and isolation exercises to target muscles from different angles and ensure balanced development.
Overall, the focus of a bodybuilding style workout is on achieving aesthetic muscle growth through a combination of targeted exercises, a wide range of repetitions, high volume, and sufficient rest to allow for recovery and adaptation.
Example Workout [Chest & Triceps]
- 30 seconds rest between exercises, 1 minute rest between sets, 2 minutes rest between supersets
Superset 1: 3 Sets
- Incline Bench Press x 8 [3-2-1-2 Tempo]
- Tricep Cable Push Downs x 12
Superset 2: 3 Sets
- Lower Cable Flies x 12
- Incline EZ Bar Skull crushers x 12 [Pause]
Superset 3: 3 Sets
- Dumbbell Floor Press x 10
- Dumbbell Tricep Kickbacks x 12
Hybrid
Example Workout [Back & Biceps]
- 10 seconds rest between exercises, 30 seconds rest between sets, 1 minute rest between supersets
Superset 1: 3 Sets
- Cable Lat Pulldowns x 15 [Pause]
- Lower Cable Straight Bar Curls x 25
Superset 2: 3 Sets
- Smith Machine Barbell Rows x 12
- Barbell Reverse Curls x 15 [Negative]
Superset 3: 3 Sets
- Pull-Ups x 10 [3-2-1-1 Tempo]
- Isolateral Cable Preacher Curls x 15
The “hybrid” workout style is a dynamic approach that combines elements of resistance training with cardiovascular elements to achieve both muscle hypertrophy and fat loss. This style is characterized by its fast-paced nature, designed to keep the heart rate elevated throughout the session.
Key characteristics of a “hybrid” workout include:
Higher Repetitions & Lower Weight: Unlike traditional bodybuilding workouts, the hybrid style typically involves higher repetitions with lower weight, often ranging from 15 to 20 reps per set. This approach helps to maintain a higher heart rate and increase muscular endurance.
Up-tempo Pace: Hybrid workouts are known for their quick pace, with minimal rest between sets and exercises. This not only keeps the heart rate up but also increases calorie burn, contributing to fat loss.
Circuit or Superset Structure: Often, hybrid workouts are structured as circuits or supersets, where multiple exercises are performed back-to-back with little to no rest in between. This format maximizes efficiency and keeps the intensity high.
Focus on Compound Movements: While isolation exercises can be included, the emphasis is often on compound movements that engage multiple muscle groups. This approach provides a full-body workout and further enhances calorie expenditure.
Versatility: Hybrid workouts can be easily adapted to various fitness levels and goals, making them a versatile option for those looking to improve both muscular strength and cardiovascular health.
Overall, the hybrid workout style is an effective way to achieve a balance between muscle building and fat loss, making it ideal for individuals looking to enhance their physique and overall fitness in a time-efficient manner.
NOTE: The “Functional Cardio” option in the “Muscle Groups” field in the workout generator is typically used with this style alongside other muscle groups to add in some full-body functionally explosive movements such as kettlebell swings and box jumps.
Hybrid
The “hybrid” workout style is a dynamic approach that combines elements of resistance training with cardiovascular elements to achieve both muscle hypertrophy and fat loss. This style is characterized by its fast-paced nature, designed to keep the heart rate elevated throughout the session.
Key characteristics of a “hybrid” workout include:
Higher Repetitions & Lower Weight: Unlike traditional bodybuilding workouts, the hybrid style typically involves higher repetitions with lower weight, often ranging from 15 to 20 reps per set. This approach helps to maintain a higher heart rate and increase muscular endurance.
Up-tempo Pace: Hybrid workouts are known for their quick pace, with minimal rest between sets and exercises. This not only keeps the heart rate up but also increases calorie burn, contributing to fat loss.
Circuit or Superset Structure: Often, hybrid workouts are structured as circuits or supersets, where multiple exercises are performed back-to-back with little to no rest in between. This format maximizes efficiency and keeps the intensity high.
Focus on Compound Movements: While isolation exercises can be included, the emphasis is often on compound movements that engage multiple muscle groups. This approach provides a full-body workout and further enhances calorie expenditure.
Versatility: Hybrid workouts can be easily adapted to various fitness levels and goals, making them a versatile option for those looking to improve both muscular strength and cardiovascular health.
Overall, the hybrid workout style is an effective way to achieve a balance between muscle building and fat loss, making it ideal for individuals looking to enhance their physique and overall fitness in a time-efficient manner.
NOTE: The “Functional Cardio” option in the “Muscle Groups” field in the workout generator is typically used with this style alongside other muscle groups to add in some full-body functionally explosive movements such as kettlebell swings and box jumps.
Example Workout [Back & Biceps]
- 10 seconds rest between exercises, 30 seconds rest between sets, 1 minute rest between supersets
Superset 1: 3 Sets
- Cable Lat Pulldowns x 15 [Pause]
- Lower Cable Straight Bar Curls x 25
Superset 2: 3 Sets
- Smith Machine Barbell Rows x 12
- Barbell Reverse Curls x 15 [Negative]
Superset 3: 3 Sets
- Pull-Ups x 10 [3-2-1-1 Tempo]
- Isolateral Cable Preacher Curls x 15
Strength
Example Workout [Lower Body]
- 30 seconds rest between exercises, 2-3 minute rest between sets, 2-3 minute rest between supersets
Superset 1: 5 Sets
- Barbell Squats x 5
- Hamstring Curls x 15
Superset 2: 5 Sets
- Barbell Deadlifts x [10, 8, 6, 6, 4]
- Leg Extensions x 15
Superset 3: 5 Sets
- Barbell Lunges x 10 each leg
- Adductor/Abductor Machine x 15
The “Strength” workout style is a powerful training approach designed to build pure, raw strength rather than focusing on muscle size. This style is characterized by its emphasis on lifting heavy weights with low repetitions to maximize strength gains.
Key characteristics of a “Strength” workout include:
Heavy Weights & Low Repetitions: Strength workouts typically involve lifting heavier weights for fewer repetitions, usually in the range of 1 to 6 reps per set. This low-rep, high-weight approach is essential for stimulating the neurological adaptations necessary for increased strength.
Ample Rest: Rest periods between sets are longer in strength workouts, often lasting 2 to 5 minutes. This extended rest ensures that you are fully recovered and ready to exert maximum effort in the next set.
Focus on Compound Movements: Strength training often prioritizes compound exercises like squats, deadlifts, bench presses, and overhead presses. These movements engage multiple muscle groups and joints, providing a solid foundation for building overall strength.
Progressive Overload: Gradual increases in weight are crucial in strength training to continuously challenge your muscles and nervous system, leading to consistent strength gains.
Longer Workout Duration: Due to the heavy loads and extended rest periods, strength workouts may take longer to complete compared to other training styles.
Overall, the “Strength” workout style is ideal for those looking to develop functional strength and power, with a focus on lifting heavy, mastering form, and pushing the limits of their physical capabilities.
Strength
The “Strength” workout style is a powerful training approach designed to build pure, raw strength rather than focusing on muscle size. This style is characterized by its emphasis on lifting heavy weights with low repetitions to maximize strength gains.
Key characteristics of a “Strength” workout include:
Heavy Weights & Low Repetitions: Strength workouts typically involve lifting heavier weights for fewer repetitions, usually in the range of 1 to 6 reps per set. This low-rep, high-weight approach is essential for stimulating the neurological adaptations necessary for increased strength.
Ample Rest: Rest periods between sets are longer in strength workouts, often lasting 2 to 5 minutes. This extended rest ensures that you are fully recovered and ready to exert maximum effort in the next set.
Focus on Compound Movements: Strength training often prioritizes compound exercises like squats, deadlifts, bench presses, and overhead presses. These movements engage multiple muscle groups and joints, providing a solid foundation for building overall strength.
Progressive Overload: Gradual increases in weight are crucial in strength training to continuously challenge your muscles and nervous system, leading to consistent strength gains.
Longer Workout Duration: Due to the heavy loads and extended rest periods, strength workouts may take longer to complete compared to other training styles.
Overall, the “Strength” workout style is ideal for those looking to develop functional strength and power, with a focus on lifting heavy, mastering form, and pushing the limits of their physical capabilities.
Example Workout [Lower Body]
- 30 seconds rest between exercises, 2-3 minute rest between sets, 2-3 minute rest between supersets
Superset 1: 5 Sets
- Barbell Squats x 5
- Hamstring Curls x 15
Superset 2: 5 Sets
- Barbell Deadlifts x [10, 8, 6, 6, 4]
- Leg Extensions x 15
Superset 3: 5 Sets
- Barbell Lunges x 10 each leg
- Adductor/Abductor Machine x 15
Sports Performance
Example Workout [Full Body Power]
- 30 seconds rest between exercises, 2-3 minute rest between sets, 2-3 minute rest between supersets
Superset 1: 4 Sets
- Barbell Squats x 5
- Box Jumps x 8
Superset 2: 4 Sets
- Bench Press x 5
- Med Ball chest throws x 8
Superset 3: 4 Sets
- Cable Rotations x 8 each side
- Med Ball Rotary Throws x 8 each side
The “Sports Performance” workout style is designed to enhance athletic abilities by focusing on explosiveness, power, and functional movement. This training approach is tailored to improve performance in sports by optimizing the combination of strength and speed.
Key characteristics of a “Sports Performance” workout include:
Explosiveness & Power: Training for sports performance emphasizes the development of explosive power, which is crucial for quick, forceful movements in athletic endeavors. This involves exercises that require rapid acceleration and force generation.
Supersets with Strength and Explosive Movements: A common technique in sports performance workouts is to pair strength exercises with explosive movements in supersets. For example, heavy squats might be followed by box jumps to train both strength and power in the same muscle groups.
Training in Multiple Planes of Motion: Athletic performance requires movement in all planes of motion (transverse, sagittal, frontal). Sports performance workouts incorporate exercises that target these various planes, with a particular emphasis on the transverse plane, which is often crucial for rotational power in sports.
Lower Repetitions with Maximal Effort: Exercises in this style of workout are typically performed with fewer repetitions, but each rep is executed with maximal effort to simulate the intensity of sports movements.
Functional Movements: The focus is on exercises that mimic or support the movements and demands of specific sports, ensuring that the training is directly applicable to improving athletic performance.
Overall, the “Sports Performance” workout style is ideal for athletes or individuals looking to enhance their power, speed, and functional abilities for better performance in sports and physical activities.
Sports Performance
The “Sports Performance” workout style is designed to enhance athletic abilities by focusing on explosiveness, power, and functional movement. This training approach is tailored to improve performance in sports by optimizing the combination of strength and speed.
Key characteristics of a “Sports Performance” workout include:
Explosiveness & Power: Training for sports performance emphasizes the development of explosive power, which is crucial for quick, forceful movements in athletic endeavors. This involves exercises that require rapid acceleration and force generation.
Supersets with Strength and Explosive Movements: A common technique in sports performance workouts is to pair strength exercises with explosive movements in supersets. For example, heavy squats might be followed by box jumps to train both strength and power in the same muscle groups.
Training in Multiple Planes of Motion: Athletic performance requires movement in all planes of motion (transverse, sagittal, frontal). Sports performance workouts incorporate exercises that target these various planes, with a particular emphasis on the transverse plane, which is often crucial for rotational power in sports.
Lower Repetitions with Maximal Effort: Exercises in this style of workout are typically performed with fewer repetitions, but each rep is executed with maximal effort to simulate the intensity of sports movements.
Functional Movements: The focus is on exercises that mimic or support the movements and demands of specific sports, ensuring that the training is directly applicable to improving athletic performance.
Overall, the “Sports Performance” workout style is ideal for athletes or individuals looking to enhance their power, speed, and functional abilities for better performance in sports and physical activities.
Example Workout [Full Body Power]
- 30 seconds rest between exercises, 2-3 minute rest between sets, 2-3 minute rest between supersets
Superset 1: 4 Sets
- Barbell Squats x 5
- Box Jumps x 8
Superset 2: 4 Sets
- Bench Press x 5
- Med Ball chest throws x 8
Superset 3: 4 Sets
- Cable Rotations x 8 each side
- Med Ball Rotary Throws x 8 each side