Tag Archives: structure

The 30 set workout structure.

An easy to follow method for those who don’t have time to workout out the exact weights they need for every set.
 
This is based on using auto-regulation and going by feel, it’s also a great way to progress provided you have a training diary and track what you’re doing.
 
Here is what you do:
 
– Train 2-3 times per week
– Pick 3 exercises per workout (10 sets per exercise)
– Stay in the 5-10 rep range
– Use which ever training split you feel is most appropriate*
– Warm ups are included in your sets
– You may use Straight Sets (A1, B1, C1), Superset (A1/A2) or Tri-Set (A1/A2/A3) movements if you choose
– Rest as needed
– Track weights/reps achieved
– Aim to keep sessions between 45-60min
– Repeat for 3-6months and make all the progress
 
*Upper/Lower, Push/Pull, Pull-Push-Legs, Full Body
 
This is what one exercises might look like on paper:
 
Deadlift:
 
Set 1 5x bar 20kg
Set 2 5x 60kg
Set 3 5x 80kg
Set 4 5x 100kg
Set 5 5x 120kg
Set 6 5x 140kg
Set 7 5x 140kg
Set 8 5x 140kg
Set 9 5x 140kg
Set 10 5x 130kg
 
^^ Calculate total volume – Sets X Reps X Weight
 
10x5x1070 = 53,500kg total volume lifted in the session.
 
You’d make a note and aim to lift more total volume next week.
 
The stronger you get you’ll find you may nee dress warm up sets or that they stay the same and you can lift more in your later sets to increase your volume. 
Make sure you’re eating correct for your goal, if you need to establish your calories then check out this page for those answers:
 
There is no right or wrong as to how many warm ups you need, just do what you feel is adequate so that your form feels grooved and the speed on the bar is moving nice and fast.
 
Enjoy,
Ross
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How to structure a program for all around progress.

There are a lot of different ways to structure a program, typically because of the specific needs of the person it is for, however for those of you who want to achieve the following:

– Strength
– Fitness (improved CV/VO2 Max)
– Better Body Composition (lose body fat & increase lean muscle)
– Improve Mobility/Flexibility
– Aquire Skill
– Improve mental health

This simple structure idea will help you plan your workouts to achieve all of the above.

Program Design 101:

– Warm Up – 5min
– Mobility – 10min
– Strength &/or Skill Element – 20min
– Metabolic Conditioning Section – 15min
– Flexibility Enhancement – 10min
– Warm Down – 5min

Looks simple enough, doesn’t it.

Here is what a workout might look like:

– Skipping
– www.youtube.com/watch?v=D8QxbtcA5hU – Routine example
– A1: Deadlift, A2: Press 5-3-2-5-3-2-5 – Reps dictate the weight
– B1: Loaded Carry 20m, B2: 400m Sprint – AMRAP in 15min
– www.youtube.com/watch?v=Ia5ZTVQnsBw -Routine example
– Foam rolling & short meditation

You will notice the workout is nothing special, however it covers multiple facets of fitness for those who want an all round package, rather than an ultra specific one.

How does it all work?

Skipping allows for a nice warm up and also some skill/coordination practice, as does the mobility routine example.

The strength is set in an example of a 5-3-2 wave to allow for muscle potentiation, both exercises hit the major muscle groups of the body. When the metabolic section beings you will gain more strength from the loaded carry along with power/CV/endurance/fat loss from the sprints.

Finally you have a nice example stretching routine followed by some gentle foam rolling and meditation to bring clarity of thought and lower the stress of life.

What is written above isn’t gospel, it’s an example, a good example mind you but ann example never the less. You can adapt it however you see fit.

Enjoy,
Ross

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Limited Choice

Afternoon Guys,
 
Did you know that having a limit to how many exercises you do in a workout can actually increase it’s effectiveness.
 
The reason being that if you take out excess you’ll find that you need to maximise what you’re doing with what you have to get the most bang for your buck, thus meaning an increase in intensity and metabolic disruption which leads to more potential progress.
 
I have challenge for you.
 
It will involve 12 weeks of commitment and effort on your part, if you feel up for it then keep reading.
 
The 2-3-4 Step Guide to Break Plateaus
 
In the first 4 weeks I want you to hit the following targets:
 
– 75 reps per week, per muscle group
– 70-85% average intensity
– Hit each muscle group 2 times per week
– Use only two exercises per muscle group
 
In the second 4 weeks I want you to hit the following targets:
 
– 100 reps per week, per muscle group
– 70-85% average intensity
– Hit each muscle group 2 times per week
– Use three exercises per muscle group
 
In the third and final 4 weeks I want you to hit the following targets:
 
– 125 reps per week, per muscle group
– 70-85% average intensity
– Hit each muscle group 2 times per week
– Use four exercises per muscle group
 
Doing this will give you an idea of what it takes to put together a program that delivers what you need with minimal confusion, take some time to think this through and opt for exercises that give you the best bang for your buck, such as Squat & Good Mornings as a pairing for example.
 
Also remember that an exercise such as Weighted Chins will also sufficiently hit biceps as well as annihilate you back, pair these with deadlifts and you’ve got a great back workout.
 
Enjoy,
Ross

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Endless Methods, Endless Confusion

Morning Guys,

I wrote something similar not too long ago but I had a question from a couple who train together in terms of wanting a very easy workout set/rep range to follow while also not getting bored. Not an easy question to answer if I’m honest, after all, what people find boring is very subjective.

If I had to give some advice to help people around the dull notions of training It would be to use a DUP style of rep/set rotation and train 2-3 days per week covering the following movements: Push, Pull, Squat, Hinge, Loaded Carry* (exercises can be of ones own choice).

The sets/reps would be as follows for a nice simple guide:

Selection A – 8×3 – Heavy
Selection B – 5×10 – Light
Selection C – 6×6 – Medium

As for exercises for each rep range I like to keep it simple:

Selection A – Front Squat, Incline Press, Deadlift, Pull Up
Selection B – High Bar Squat, OH Press, RDL, Chin Up
Selection C – Low Bar Squat, Close Grip Bench, Trap Bar DL, Row

*Loaded carries are great for conditioning, fat loss and much more, You can keep the distance the same and change the weight, the weight he same and change the distance, follow the link for more ideas.:

https://rossfitpt.wordpress.com/…/10/12/fast-fat-loss-do-t…/

What I have written above is nothing new or ground breaking, it’s basic but it works for the majority of people for the following reasons:

– Hits muscle groups 3 times per week
– Hit minimum of 100reps rep muscle group per week
– Optimises recovery opportunities
– Stimulates, not annihilates the muscles (better for naturals)
– Staves off boredom
– Allows a simple linear progression with fractional plates (0.25kg)

Try it for 3 months and add small amounts of weight when your form/speed on the bar is solid, so an RPE of 8. Try not to rush the progress, you’ll often find the lifter who lifts the longest often becomes the strongest and makes the most progress in the end.

Enjoy,
Ross

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Structure Part 1

Lifting is easy right?

You just go in, pick up a weight and lift it over and over again.

Sounds simple enough. Surely having good form is all you need to remember?

Actually the order of your workout can make a big difference to h0w you perform or even the results you get.

The basic structure of a workout is as follows:

Compound Lift
Assistance Lift
Isolation Lift
Core Movement

You can use various different styles to fit this structure that will provide some very varying results.

There are Max Effort Sets, Eccentric Sets, Super Slow Sets for building strength.

Super Sets, Giant Sets and Drop Sets for Hypertrophy.

HIIT, PHA and Complex’s for Fat Loss.

Your options are endless and they all follow the basic structure above.

Over the next few days I will give you some basic 3 day example of all styles I listed above.
Keep your eyes on the page for them.

Enjoy
Ross

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