Phase 1: Workout Terms
5A
Set
— (i.e., one set of 10 bicep curls)
a sequence of one or more complete movements
Rep/Repetition
— (i.e., 10 reps for each arm)
one complete movement of an exercise
Duration
— (i.e., one set of curls for :20-30 seconds) a timed set for an exercise
TRI SET
— a block of training that consists of 3 specific exercises.
(You will do one set of each exercise in the block, rest for noted duration,
and repeat with remaining sets. After you have completed the block,
move to the next block of exercises.)
SUPER SET
— a block of training that consists of 2 specific exercises.
QUAD SET
— a block of training that consists of 4 specific exercises.
BAND COMPLEX
— a block of 5 explosive, consecutive exercises.
Recovery/Rest
— a period of time to let your body regain strength and balance.
Example Training Schedule:
• Mon-
Day 1 workout
• Tues-
Recovery day
• Wed-
Day 2 workout
• Thurs/Fri-
Recovery day
• Sat-
Day 3 workout
• Sun-
Recovery day
(NR) No Recovery
— move immediately to the next exercise
(AR) Active Recovery
30 second Active Recovery
— 30 seconds between
exercises of
marching in place, Jumping Jacks, Push-Ups, or Mountain
Climbers etc.
Progression
— I
ncreasing Program Intensity
1 - Reps/Duration (i.e., 10 to 15 reps; :20 to :30 sec) —
Muscular Endurance development
2 - Sets (i.e., increase the number of sets performed) —
Muscular Strength development
3 - Resistance (i.e., increase or decrease resistance) —
Muscular Power development
