How to read the training protocols and schedule

"First one must understand in order to execute"

The first thing you may notice are the symbols used before every exercise:

A1:

A2:

B1:

B2:

These symbols tell you the order you will perform all of your exercises. There are some very simple rules to follow here.

First of all, you are to perform all of your sets for the “A” exercises before moving on to sets for the “B” exercises. If there were any “C” exercises then you would perform all of your sets for the “B” exercises before moving onto the “C” exercises. This would go on for as many different letters are provided in the routine.

In the sample lower body routine (below) you are supposed to alternate back and forth between sets of squats and leg curls. The only way to provide clear instructions on how to do this is to use the “A1/A2” naming system.

The next thing you should see when reading the routine is the choice of exercises. For example:

A1: Back Squat (medium stance / heels flat)

A2: Unilateral kneeling leg curl (feet plantar flexed / pointing in)

B1: Walking DB lunge (alternating legs)

B2: 90 degree back extension (barbell on back)

All of these slight variations can significantly impact overall training effect of the exercise. For example, it is possible to shift emphasis onto different heads of the hamstrings muscle just by changing your foot orientation on leg curls.

The next thing you may notice is different numbers being multiplied together. For example:

A1: Back Squat (medium stance / heels flat), 4 x 6-8

A2: Unilateral kneeling leg curl (feet plantar flexed / pointing in), 4 x 6-8

B1: Walking DB lunge (alternating legs), 4 x 8-10

B2: 90 degree back extension (barbell on back), 4 x 8-10

These numbers reference the number of sets and reps that you are supposed to perform. The key thing to remember is that the number of sets ALWAYS comes before the number of reps!

For example, in our routine you are to perform 4 sets of squats for between 6-8 reps per set. If a routine was written as “10 x 3” then you would perform 10 sets of 3 reps for that exercise.

Ensure you choose your weights for the desired reps for QUALITY OF MOVEMENT. Bad habits are hard to break.

After the number of sets and reps comes the tempo prescription for each exercise. For example:

A1: Back Squat (medium stance / heels flat), 4 x 6-8, 31X0

A2: Unilateral kneeling leg curl (feet plantar flexed / pointing in), 4 x 6-8, 30X1

B1: Walking DB lunge (alternating legs), 4 x 8-10, 2010

B2: 90 degree back extension (barbell on back), 4 x 8-10, 2012

31X0

The first digit represents the eccentric tempo that you should use. In this example this is represented by the digit “3.” This means that you should lower your weight over 3 seconds before initiating the concentric phase.

The second digit tells you how long you should pause for in the stretched position. In our example you would pause for 1 second in the stretched position.

Of course if the second digit were a “0” then you would not pause in the bottom position at all. Instead you would immediately initiate the concentric range once you complete the eccentric portion of the rep.

The third number refers to the speed of the concentric portion of the rep. In our example there is an “X” in this slot. This tells you that you should perform the concentric range in an explosive manner and accelerate all the way to lockout.

The fourth number tells you how long you should pause in the shortened position. In our example you would pause for 0 seconds in the shortened position.

Essentially you would initiate the eccentric range as soon as you complete the concentric range. If there were a “1” or a “2” in the fourth digit slot then you would pause for 1 or 2 seconds in the contracted position before lowering the weight back down again.

The last component of the routine is the rest interval. For example:

A1: Back Squat (medium stance / heels flat), 4 x 6-8, 31X0, 90 seconds rest

A2: Unilateral kneeling leg curl (feet plantar flexed / pointing in), 4 x 6-8, 30X1, 90 seconds rest

B1: Walking DB lunge (alternating legs), 4 x 8-10, 2010, 60 seconds rest

B2: 90 degree back extension (barbell on back), 4 x 8-10, 2012, 60 seconds rest

After each set you simply rest for a specified amount of time before performing the next set. In our example you would perform a set of back squats, rest 90 seconds, perform a set of leg curls, rest 90 seconds, then perform another set of back squats etc.

How to schedule weekly training for the month depending on the split:

Monthly 3-Day Split (Week schedule recommended)

Day 1, Rest, Day 2, Rest, Day 3, Rest, Rest

Monthly 4-Day Split (Week schedule recommended)

Day 1, Day 2, Rest, Day 3, Day 4, Rest, Rest