Not all sets are created equal. Trevor outlines the different case uses of different set types.
- The warm up set, also known as movement prep, is critical to prime the nervous system and muscles for the work to come.
- Drop sets can be used to increase power output and increase training volume.
- Sets to failure should be used sparingly and have a specific purpose.
- A super set includes a matched group of exercises that train the agonist and antagonist
In this series, you will learn about:
- Introduction: “Essentials of Program Design” Overview (Link)
- Lesson 1: The Comprehensive Assessment and Need Analysis (Link)
- Lesson 2: Measuring Muscular Strength, Repetition Maximum (RM), 1RM and Repetition Maximum prediction method (Link)
- Lesson 3: FITT – VP Principles of Exercises Rx (Intensity, Total volume, Aerobic program design, Rest-time) (Link)
- Lesson 4: How to prescribe Rest Time (Link)
- Lesson 5: Ancillary Topics in Exercises Rx (Set progression, Tempo, Set types, Progression/Regression and Alternate Exercises, Other set types) (Link)
- Lesson 6: What is Tempo? (Link)
- Lesson 7: What are Warm-up set, Drop set, Failure set, superset & Giant set (Link)
- Lesson 8: Exercises Rx for Conditioning (Link)
- Full Course: Essentials of Program Design for Fitness Coaches (Link)
Trevor Short is an exercise physiologist at the University of Hawaii, previous coach to NFL / Olympic athletes, & previous COO of a multi-million dollar training studios. Now he’s teaching you the essential concepts of designing a fitness program. You’ll learn how to perform a needs analysis & a comprehensive assessment, the foundational principle of designing a fitness program, and ancillary topics in exercise prescription. Learn the essentials of programming to the next level with these key considerations.