Keep It Simple Strength Training:
The goal is to move, hold and carry maximal to submaximal loads. Strength training produces physiological growth and change, develop resiliency and mental toughness and improve our overall fitness. By prioritizing compound movements, progressive overload and patterns that recruit the most amount of muscle to accomplish the goals for each session.
Exercises and Patterns:
A mover will typically think in terms of specific exercises like the bicep curl and push up or do some sort of demonstration with their hands saying “You know, this one where you do like this”. RTSC programs for improvement by selecting exercises centered around Running, Hinging, squatting, pushing, pulling holding and carrying. This ensures no stone be unturned and there is balance through the program. These exercises are also broken into planes. Simply horizontal, vertical and then bilateral and unilateral then finally upper and lower body.
Priority Movements |Standalone Movements:
These selected exercises will be identified as A1, B1, C1, etc. When performing the exercises, they are to be done alone with the assigned stimulus and rest periods.
These exercises will be paired as 2 alphanumerical characters. A1-A2, B1-B2, C1-C3, etc. When performing the exercises, the movements will be alternating for each set. Supersets typical involve opposing movement patterns and/or muscle groups. An example of this would be Push Up and Pull Up or Pecs and Lats. Depending on the goal of the individual, the sets, reps and rest periods are determined by desired results. This training method is considerate of time and training volume as well as the opportunity for one muscle group to be trained while the other is recovers before another hard set.
Similar to Supersets, paired exercises will be linked and identified with 2 alphanumerical characters. A1-A2, B1-B2, C1-C3, etc. When performing the exercises, the movements will be alternating with the assigned stimulus and rest periods. Compound sets involve the same muscle groups in a session. Because these movement patterns require the same muscle groups or synergistic groups the fatigue compounds upon itself. An example of this would Push Up and Bench Press or Back and Bi’s. Depending on the goal of the individual, the sets, reps and rest periods are determined by desired results.
Giant Sets |Tri-sets and Beyond
You guessed it! 3 or more movements. Written as A1-A2-A3 , as an additional method to preservation of time, rest and recovery and fun. Giant Sets allows for more total body or muscle group focus for sessions. Typically, you may see from the program a Push-Pull-Core combination or Push-Push-Core, on occasion a mono-structural movement like jumping rope, running, rowing and things of that nature.
Do I have to do all the sets?
If your goal is to be better? Then yes, if you say to yourself “that was good enough” more than likely you need to do another working set or consider the sets before that were warm up. There are times when a range may be provided. This can be determined by the mover if they are short on time, equipment, or the will to push themselves to do another set. All good though, it is just one workout of many…right? Duh-duh-duh.
Conditioning and Intervals:
Conditioning pieces are used to train the body to perform tasks of different speeds, loads and movements while sustaining a submaximal heartrate. The goal is to improve Cardiovascular Health. Characteristic and function for Cardiovascular Health are essential for training and progression for more intensity in sessions as well as managing the challenging tasks of day to day living. It is important to not view Cardio by its popular fitness term. Cardio is and always will be the ability for the heart and lungs to work together to provide muscles with fresh O2 and nutrients while filtering CO2 and waste products. It is the condition of the exercise that create the response. So, you can feel like you are doing HIIT or a Metcon during weight training, especially doing Giant sets or greater such as hypertrophy and endurance training.
Workout sessions where work requirements revolve around rest. Typically specific to the energy system, movement or skill to be practiced with under many forms of fatigue. Interval training also benefits the body to combatting fat due to the metabolic demand of working, recovering and working again.
This is an acronym that stands for As Many Reps(or)Rounds As Possible. When prescribed, the goal is to complete the greatest amount of work prescribed for the determined period of time. The time will be assigned as the number next to the Acronym. AMRAP 10 means As Many Rounds as Possible in 10 minutes. The goal for everything…EVERYTHING, is to perform the highest quality of work possible with purpose and intention. To leverage technique and skill with the least amount of mechanical breakdown. Think about it this way, when the quality of work degrades and becomes unsafe or not worth it, the session is over.
EMOM stands for Every Minute On the Minute. When prescribed, the goal is to complete a prescribed amount of work within a minute for consecutive minutes. There may be enough time to rest and there may not. The interval can also be for longer time periods or as odd and even work periods and requirements. Such as Every 4 Minutes on the Minute for 12 Minutes written as E4MOM12. Confused, Wonderful!
PRO Tip: Sometimes the work cannot be done sustainably for quality, so it is okay for the mover to look at the total volume of work assigned and ask themselves if there capabilities can support the task from the coach. For example, let’s say you never performed 100 squats in a workout let alone 20 a minute for 5 minutes. You know that you have done 65 one day and you were sore for 2 days, so the mover can make a goal for 12 squats a minute. Then grow and challenge the next session if performed again.