Daily Archives: October 19, 2019

Playing with Time

After writing a small piece on Gains Central the idea of ‘Timed Sets’ got touched on.
 
Given these are great little tools for giving people a variable shock and devotion from the norm they’re worth sharing here too.
 
As the name suggests you’re performing a set based on a length of time and not just a number of reps.
 
These are great for 3 reasons:
 
– Overload
– Mental Toughness
– Easy to Program
 
Here is an example of how you might utilise a timed set.
 
A1 – Squat x2min x4 sets
 
Pretty simple right?
 
Now you don’t need to have the time being a static thing, it can change set to set if required, this can allow for harder sets first or hard-easy sets.
 
A1 Squat –
Set 1 x120sec
Set 2 x90sec
Set 3 x60sec
Set 4 x30sec
 
Alternatively
 
A1 Squat –
Set 1 x30Sec
Set 2 x120sec
Set 3 x60sec
Set 4 x90sec
 
Honestly these are very enjoyable and also great for people who are short on time in their training because it will allow for accurate planning so that an effective session can be squeezed into very little spare time.
 
How long you decide to have the time of each set can be to your discretion, you might even choose to do 5min of non-stop squatting, tough yet 2 sets of that will be a good session for the day.
 
Here are two sessions I’ve personally alternated in the past when time has been tight, please be aware there was no specific warm up and I’d often use the first timed set as the warm up.
 
Session 1 – Kettlebells
A1 – Clean & Press x2min x3sets
B1 – Swings x5min x2sets
60 seconds rest
 
Session 2 –
A1 – Inverted Rows* x 2min x3sets
B1 – Squats** x5min x2set
60 seconds rest***
 
*Or renegade rows, or pull ups depending on gym kit
**Or kettlbell, barbell, sandbag, depending on gym kit
***Variable depending on what time I had, most session ended up being 20-25min only.
 
Very minimalistic, very effective.
 
If you’ve never tried timed sets before add them in as accessory work on smaller isolation lifts first because they catch a lot of people out because they’re easier on paper than they are in reality.
 
Enjoy,
Ross

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