Your Orientation Session Guide
My Dashboard
Your Orientation Session GuideTraining & Equipment FamiliarisationTracking Your ProgressHow to Use Your Programme CardHow to Calculate your Exercise Training IntensityHow to Burn FatThe Case for High-Intensity ExerciseWeights, Protein & Fat LossYour Programme Feedback
Your Orientation Session Guide
My Dashboard
Your Orientation Session GuideTraining & Equipment FamiliarisationTracking Your ProgressHow to Use Your Programme CardHow to Calculate your Exercise Training IntensityHow to Burn FatThe Case for High-Intensity ExerciseWeights, Protein & Fat LossYour Programme Feedback

A GUIDE TO A HEALTHY & EFFECTIVE RESISTANCE TRAINING PROGRAMME

RESISTANCE TRAINING (OR STRENGTH TRAINING) ISN’T JUST ABOUT BUILDING UP YOUR MUSCLES AND STRENGTH, IT CAN ALSO IMPROVE THE WAY YOUR BODY FUNCTIONS FOR EVERYDAY LIFE.

Research also highlights the benefits of training with resistance equipment to burn fat, as part of a weight control programme.

Please don’t worry about getting bulky, as this won’t happen with the regime we are going to use with you. Instead it will help tone and firm you.

There are several different factors we must consider when undertaking a structured resistance training programme:

  •  The number of sets
  •  The number of repetitions (within the sets)
  •  The type of exercise we are doing
  •  The intensity of the workout (amount of weight used)
  •  The frequency of the sessions
  •  The rest periods between each set

With that said, you are ready to fill out your Online Programme Sheet…

From the left side of the sheet, you can input:

  • The adjustments (position of exercise i.e. incline position)
  • The order of the exercises you will be partaking
  • The exercise name
  • The number of sets for this exercise
  • Targeted rep range for the exercise

We strongly recommend performing a single set on each exercise reaching complete muscle failure/exhaustion, ideally between 8 - 12 reps at a 6 second tempo.

2 secs on lifting (concentric) phase & 4 secs on lowering (eccentric) phase.

  • If you perform less than 8 reps, the weight is too high.
  • If you perform more than 12 reps, the weight is too light.

HOW TO CALCULATE YOUR IDEAL TRAINING LOADS

Your ideal workout "weights" should equal 75% of your one-rep maximum (75% 1RM).

To calculate your One REP Maximum, perform each exercise to muscle failure using 6-second repetitions

That is 2 seconds pushing or pulling and 4 seconds lowering.

Make a note of BOTH the weight AND the NUMBER of completed repetitions you can do.

CLICK HERE to work out your One-Rep Maximum and your 75% training load, using the calculator provided.

Once you have the starting weight calculated for each exercise, train using the 2- 4 second repetition tempo,

Each workout, use this 75% 1RM load until you can perform more than 12, "6 Second" repetitions with good form.

When you can do more than 12 repetitions, increase the exercise load by one "brick" (5%) and continue the process.

PLEASE WATCH THE VIDEO BELOW THAT EXPLAINS THE BENEFITS OF HIGH INTENSITY STRENGTH TRAINING...

Towards the right and along the top of the sheet (see below), you can write down the dates you trained and results you produced in terms of sets, reps and weight used.

Stretching the body part you trained during your workout will help improve your flexibility and injury prevention.

Stretching is very important to do at the end of your workout and we would ask you to perform each stretch at a slow and controlled speed and hold between 10-30 seconds to get the most effectiveness.

RESOURCES

Post Resistance Stretches