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Read MoreAn interval "cycle" = rest time + effort time e.g 20 seconds / 40 seconds = 1 cycle
Interval timers ask you to input two values, one for rest and one for effort. I like to think of the two aspects being important for training an exercise. Each exercise needs the doing of it and the recovering from doing it parts.
I like the workout to end with the beep beep beep beep at the completion of the last exercise. But that only happens if there are no more intervals left on the timer. So I start with a rest period, which also give me set-up time.
So basically, there's no other reason except my OCD 😛
Here is a full length general warm-up. The goal with any warm-up is only to prepare the body, not exhaust it:
If I have the time, I’ll normally do about 10 minutes on a cardio machine, but at home I’ll stick to body weight exercises, foam rolling, and warm-up sets.
If I’m super short for time, my warm-up will simply be an easier set of the exercise I’m about to do.
For example, if the workout has Goblet Squats and Push-ups, I’ll do a set of body weight squats and hand-elevated push-ups. It’s not perfect, but it helps.
If there’s anything else you need or aren’t sure about, submit a question, post your question in the community area or below this post and I’ll be happy to help.
~ Marianne
The goal of a cool down is to settle your “state” (breathing, heart rate, nervous system) and possibly aid in the recovery process.
Some light stretches, and deep breathing exercises can really help you feel energised and ready for what’s next in your day.
My approach to cooling down is fairly simple and free. There aren’t many rules for cooling down so I normally suggest finding what feels good to you. My one recommendation is to pay attention to your level of tension and breathing. Think: “make my muscles melt and let go of tension”. The breathing can help with that.
~ Marianne
You’ll see that your workouts are often written out in supersets, which are when the exercises are “chained” together so rather than do 3 sets of 1 exercise before moving to the next, you do 1 set of each exercise in the chain before returning to the start of that superset.
These can also be known as couplets when there are 2 exercises; triplets when there are 3 etc; typically I’ll call them rounds there are 4 or more exercises in a chain.
When you do a superset, you perform 1 set of each exercise as listed according to the number and letter, then return to the beginning for set 2 of that super set. For example:
1a: Squat: 3×5
1b: Push-up: 3×5
2a. Swing: 3×10
2b. Single Arm Row: 3×10 each side
In this example, you perform 1a then 1b with as much or little rest as you need, then rest after 1b before returning for a second run-through of those 2 exercises. Once all 3 sets/rounds are done, you move on to 2a and 2b.
Sometimes there are more than 2 exercises in a superset.
“Traditional” Sets look like a number without a letter, like this:
In this example, you perform all 3 sets of the squat (with rest as needed) before doing any Push-ups.
You will see that I utilise supersets in almost all workouts because I find they’re more time-efficient.
That being said, if you find that the equipment you need for the superset can’t be worked out the way it’s written, then just do these exercises in a traditional set design.
Note: doing supersets over traditional sets, is unlikely to make a major difference to your results. It just might be more convenient.
Any questions?
Leave a comment or send me a message.
~ Your Coach,
Marianne
All of your selected weights should allow you to perform the prescribed repetitions or time while maintaining “good” form.
Once your form is broken, either through a change in the execution quality of the lift or by a significant change in the speed of the lift, you should not continue the set. This is often referred to as leaving one rep in the tank, where you should feel that you could have performed at most one more “good” rep. You should not train to muscular failure, as this has been identified as increasing your risk of injury; however, make sure that you are still using challenging weights!
In the above scenario, where a weight or progression is negatively effecting your form, then it’s also an option to lower the weight or choose a regression so you can finish the set/interval.
Keeping a log of your weights and reps is very important so you can track any changes. In fact, your workout templates are designed so that you can easily print out the forms and fill in your weights, creating your own workout journal. For each change in the reps, you should assume a 5-10 pound change, depending on the exercise. Be sure to monitor your fatigue. If you need to keep the weight or even drop the weight on subsequent sets in order to maintain your form, do so.
When the routine calls for bodyweight exercises, the resistance can be adjusted in accordance to the required repetitions in your program by using external loading, such as by using a dip belt during pull-ups (eventually :D), elevating your feet during push-ups, or by changing the tempo to make the exercise more explosive. In addition, you can also regress bodyweight exercises if you need to make them easier for higher-rep sets, such as performing push-ups with your hands elevated.
For unilateral or one-sided exercises, such as lunges or step-ups, the required repetitions can be performed either for each side (ea) without alternating, or alternating in which case I will indicate “total reps” (tot).
You may also see the word “max” written in the rep section of your workout. This indicates that you should perform as many repetitions as possible before a form breakdown.
NOTE: “Form breakdown” can be observed with a decrease in your speed of movement, where your form is still good but it takes you longer to perform the repetition. In other words, it becomes more like grinding through the rep. Always pay attention to how you feel throughout your sets and reps, and adjust your weights as necessary to ensure an effective and safe workout.
Got questions? Leave a comment or send me a message.
~ Your Coach,
Marianne
Rest periods are important to allow replenishing the ATP-CP system.
The duration of the rest period is normally guided by how heavy the resistance is, or how explosive the work effort is. But also, paying attention to your force production (how your tempo changes), and how you feel (breathing, heart rate, fatigue) will help you become more in tune with your individual recovery rate.
As a general rule of thumb, according to the ACSM’s recommendation is as follows for the type of programming you will generally see here:
Muscular strength for moderate to heavy (not maximal) loading:
Rest between exercises 1-2 minutes; rest between sets or supersets 2-3 minutes.
Muscular Power for light- moderate loading:
Rest between exercises 1-2 minutes; rest between sets or supersets 2-3 minutes.
For metabolic conditioning:
Rest 1 minute or less between exercises; rest as needed between rounds (can be less than 1 minute, but sometimes may need to be longer). I will normally say 20 seconds rest to 40 seconds effort, but for some people it will need to be much longer rest than that. For example: 30-60 seconds rest for a 30 second interval.
Always opt for more rest until you get accustomed to training this way.
Any questions?
Leave a comment or send me a message.