A1) A2) When you see a number after the letter it means this exercises need to be performed as a super set/in sequence. You must complete one after the other.
For example:
In this example you'd first perform 12 back squats, you'd then move immediately into six lunges on each side, you'd then rest for 60s before starting your next set.
A1) Back Squat - 3x12
A2) Lunges - 3x6/6
Rest 60s
AMRAP - As Many Rounds As Possible If you had 4 exercises listed in a 10min AMRAP you have to complete as many rounds of the 4 different exercises in the 10 minute time frame.
6/6 - each side This will indicate a unilateral exercise and the number of reps assigned must be completed on the right side and then the left side, not in an alternating fashion.
EMOM - Every Minute On The Minute
You must start the reps prescribed every minute on the minute
For example: 5min EMOM 10 Back Squats
When the timer starts you will complete 10 back squats. The remaining time within the minute is your rest time. The next minute you will repeat this. In this example you will have to complete 5 rounds starting every minute on the minute.
E2MOM - the same as above but every 2 minutes
E3MOM - the same as above but every 3 minutes
Lifting Tempo
Tempo simply refers to the time spent in each portion of a rep, which is broken down into four sections: the eccentric portion (lengthening the target muscle), the lengthened position, the concentric portion (shortening the target muscle) and the shortened position.
In your programme you'll find each portion of the rep displayed as four numbers representing the seconds spent in each portion, let's use the tempo of 3-1-1-0 as an example .
3 – Time in the eccentric
1 – Time pausing after the eccentric in the lengthened position of the muscle
1 – Time in the concentric
0 – Time at the end of the concentric. This is the shortened position of the muscle
For more info on lifting tempo click here
Rate of Perceived Exertion (RPE)
RPE is a really simple way to self-regulate and apply the appropriate degree of effort to a set. Using RPE helps you strategically add or subtract weight and reps based on how you’re feeling on a day-to-day basis, while also ensuring that your muscle and strength gains trend upward over time.
Using RPE to guide and auto-regulate your training is an absolute game-changer for busy dads, because as we all know individual workouts can feel significantly harder or easier depending on factors including, sleep, stress, diet and consistency.
This is what the RPE scale looks like:
For example:
A1) Flat Barbell Bench Press
10min to build to a heavy 10reps for the day
Tempo : 3-1-1-0
RPE: 10
If you see the above in your programme, you would be expected to use a weight that once you reached your tenth rep an eleventh rep would not be possible with good technique.
12min to build to
You've got a 12-minute window to push your limits and hit the maximum weight for the prescribed reps. Take it slow, gradually increasing the load. Begin at 50%, aiming for more reps than required. Move on to 60% with one less rep, steadily progressing until you reach 100% at the specified reps.
For example:
12min to build to a heavy 5 Bench Press
Lets say you are aiming to hit 100kg for 5 reps within the given time frame, your 'warm up' sets might look something like this:
1 x 10 at a light weight (20-40kg)
Add weight - rest 60 seconds
1 x 6-8 at a heavier weight (50-60kg)
Add weight - rest 90-120 seconds
1x3-5 at a heavier weight (75-85kg)
Add weight - rest 120
1x5 (100kg)
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