Training Methods




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The Double Progressive Method



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Tri Sets

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Giant Sets


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Circuits

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Pre-Exhaustion


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Post-Exhaustion
 
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Pre & Post-Exhaustion 

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Weighted Pull-ups & Weighted Dips 

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15-12-9-6


Choose a weight that you can do for 15-20 reps.


Use the same weight for all sets.


Rest :15 between sets.


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Vince Gironda's 8x8


Complete 8 sets of 8 reps.


Use the same weight for all sets.


Rest :20 between sets.


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10-9-8-7-6-5-4-3-2-1


Complete all sets with the same weight.


Each set unbroken.


Rest as little as possible between sets.


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German Volume Training (10x10)


Choose weight that is roughly 60% of your 1RM.


Complete 10 sets of 10 reps.


Use the same weight for all sets.


Rest 1:30 between sets.


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20 Rep Squat


Choose weight that is roughly 60% of your 1RM.


Complete 20 reps without racking the weight.


Can also be done as "Breathing Squats". This indicates that you will take 2-4 deep breaths at the top of each rep.


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Rest Pause


Method 1:
Select a weight that is 85-95% of your 1RM.


Perform a single rep and rack the weight.


Rest :20 and complete another rep.


Continue until failure is reached.(6-8 reps is a good target)



Method 2:
Select a weight that is 75-85% of your 1RM.


Complete several reps (stop prior to failure) rack the weight and rest for :20.


Continue until failure is reached.


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Drop Set


Choose a weight that you can complete for 6-10 reps. Perform as many reps as you can, reduce weight by 20% and repeat.


No rest between sets.


Set 1: To failure
(decrease weight by 20%)
Set 2: To failure
(decrease weight by 20%)
Set 3: To failure


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21’s

Select a weight ta you can complete for 8-12 reps.
Complete the following:

7 Reps in the bottom half of the range of motion
7 Reps in the top half of the range of motion
7 Reps full range of motion


No rest during set.

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Tempo

Tempo indicates that the speed of movement is to be intentionally controlled.

Order of Notation:
1. Eccentric Phase
2. Bottom of Movement
3. Concentric Phase
4. Top of Movement

31X0 indicates:
1. :03 Eccentric Phase
2. :01 Pause at Bottom
3. Explosive Concentric Phase
4. No pause at Top

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Tempo Contrast

In the same set, alternate between tempo reps and speed reps. (the fastest you can do with perfect form)

Example

Perform 2 reps at a tempo of: 5050
Followed immediately by: 2 speed reps

No rest between exercises.

This is referred to as one "cycle." Each set should be between 8-12 reps or 2-3 cycles.

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Super Slow

Perform 4-6 reps at a slow tempo.

Tempo:
:10 eccentric phase
:04 concentric phase


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Intra-Set Contrasting Load


Complete one rep at a heavy load (85-95% of 1RM)


Immediately reduce weight and complete 8-12 reps.


This is another method devised to take advantage of the potentiation phenomena.

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Duo-Poly

Begin the set by moving to the fully Flexed/Extend position.
(flex on pull exercises. extend on push exercises)

Hold one arm in the flexed/extended position while the other performs a rep.

Alternate arms with the non moving arm held in the start position

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Negative Only

Complete only the eccentric phase of the lift.

Lower the weight at a controlled tempo, have a spotter lift the weight for you during the concentric phase.

This is a very taxing training method. Use sparingly.


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Negative Accentuated

Perform a normal working set to the point of concentric failure. Continue the set by assisting the the working muscles through the concentric portion of the lift and then letting the working muscles perform several slow eccentric reps.

This can also be accomplished by using both limbs to raise the weight and one to lower the weight.

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H.I.T. Tri-Set (combo)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
4-6 Weighted Chin-up
8-12 Machine Pullover
4-6 Weighted Dip
(rest 1:30 between rounds)

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H.I.T. Tri-Set (pull)


Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Machine Pullover
8-12 Supinated Pulldown
8-12 Seated Row
(rest 1:30 between rounds)

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H.I.T. Tri-Set (push)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Pec Deck/Fly
8-12 Incline Press
8-12 Machine Dip
(rest 1:30 between rounds)

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H.I.T. Giant Set (combo)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Close Grip Bench
8-12 Seated Row
8-12 Triceps Extension
(rest 1:30 between rounds)

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H.I.T. Giant Set (pull)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Supinated Pulldown
8-12 Machine Pullover
8-12 Seated Row
8-12 Biceps Curl
(rest 1:30 between rounds)

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H.I.T. Giant Set (push)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Incline Press
8-12 Seated Dip
8-12 Chest Press
8-12 Triceps Extension
(rest 1:30 between rounds)

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H.I.T. Giant Set (combo)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Pulldown
8-12 Close Grip Bench
8-12 Seated Row
8-12 Triceps Extension
8-12 Biceps Curl
(rest 1:30 between rounds)

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H.I.T. Giant Set (pull)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Machine Pullover
8-12 Supinated Pulldown
8-12 Seated Row
8-12 Shoulder Shrug
8-12 Biceps Curl
(rest 1:30 between rounds)

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H.I.T. Giant Set (push)

Complete 1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Shoulder Press
8-12 Pec Deck/Fly8-12 Chest Press
8-12 Seated Dip
8-12 Triceps Extension
(rest 1:30 between rounds)

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Training Splits


Powerbuilding

Day 1 (Chest/Biceps)
Bench Press
Dumbbell Incline Press
Dumbbell Fly
Barbell Curl
DumbbellCurl

Day 2 (Legs)
Back Squat 
Romanian Deadlift 
Leg Extension 
Leg Curl 
Calf Raise 

Day 3 
Rest 

Day 4 (Shoulders/Triceps)
Weighted Dip 
Strict Press 
Lateral Raise
Nose Breaker 
Triceps Extension

Day 5 (Back)
Pullover
Weighted Pull-up 
Seated Row 
Deadlift 
Shrug 

Day 6 
Rest 

Day 7 
Rest 
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3 Day Olympic 

Day 1
Snatch 
Clean Pull
Back Squat 

Day 2
Rest 

Day 3
Jerk 
Power Snatch 
Power Clean + Push Press
Single Leg Squat 

Day 4
Rest 

Day 5
Clean 
Snatch Pull
Front Squat 

Day 6 
Rest 

Day 7 
Rest 
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4 Day Olympic 

Day 1
Snatch 
Snatch Pull
Back Squat  

Day 2
Jerk 
Power Clean 
Push Press 

Day 3 
Rest 

Day 4
Power Snatch 
Clean Pull 
Front Squat 

Day 5
Rest 

Day 6
Clean
Jerk 
Front Squat 

Day 7
Rest 

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4 Day Olympic 

Day 1 
Snatch 
Snatch Pull
Back Squat 

Day 2
Power Clean 
Push Press 
Romanian Deadlift 

Day 3 
Rest 

Day 4
Power Snatch
Snatch Grip Push Press 
Snatch High Pull

Day 5 
Clean + Jerk 
Clean Pull
Front Squat 

Day 6
Rest 

Day 7
Rest 

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CrossFit Competitor

Day 1
Short Intervals
Snatch 
Snatch Pull 
Back Squat 
Core 

Day 2
Power Clean 
Push Press 
Gymnastics Skill
Gymnastics Conditioning 
Short Metcon 

Day 3
Clean 
Deadlift 
Single Leg Squat 
Sustained Conditioning 

Day 4
Rest 

Day 5
Short Intervals 
Power Snatch 
Thruster 
Front Squat 
Core 
Short Metcon

Day 6
Gymnastic Skill
Gymnastics Conditioning 
Short Metcon 
Long Metcon 

Day 7 
Rest 
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