Members Training Guide

Before you begin your workout here is a helpful guide to maximise your output.

Start and finish each workout with a 5-10 minute warm up and cool down.

  • Neither should be too exhausting, just get your body moving and warm for your warm up.
  • Then to cool down, do some stretches or go for a light walk to slow down your heart rate gradually.
  • Any exercise you are unsure of ask me OR YouTube it.
  • Each exercise has an amount of repetitions and and an amount of sets.
  • Superset; meaning alternate between the first and second exercise. Example: Squat for 12 then shoulder taps for 12 then back to squats and complete this round (superset) 3 times.
  • Or Giant sets; meaning complete 3 exercises in a circuit with minimal rest between each set and rest at after completing the 3. Then start again for correct amount of giant sets specified. Example: Squat for 12 then shoulder taps for 12 then frog pumps for 15. Rest. Now repeat from the beginning (squats) and complete this round/circuit (giant set) x times.

In order to progress and create change you need to keep stimulating your body and your muscles. We do this by progressively overloading.

There are many ways to progressively overload, including:

  1. Increase the weight
  2. Reduce the rest period
  3. Increase amount of reps
  4. Increase amount of sets
  5. Add more time under tension (tempo)

So, it is important to track you workouts to insure you are getting the most out of them each session and working on getting better each week.

It is also important to note that the smallest amount of weight added to your set/rep/exercise is still progress. If you add on 0.5kg every  week for 10 weeks you will have increases your working set by 5kg which is significant and will incur change.

This is when you control the rate at which you perform an exercise.

The numbers (3010 for example) represent how much time the muscle spends under tension (TUT – Time under tension) in the  isometric, eccentric, and concentric portions of the exercise.

I’ve shown the tempo I want you to complete each exercise using four numbers, each is per second. Example below of a squat. “X” = explode

Exercise = Squat, Tempo = 3010

3 seconds- When you move slowly down from the top to the bottom position with control (Eccentric)

0 seconds- When you get to the bottom, how long you pause there for (Isometric)

1 seconds- When you move from the bottom to the top position (Concentric)

0 seconds- When you reach the top position, how long you pause there for (Paused position)

This is your rest period between sets to slow down your heart rate and recover so that you can hit the next seat hard and with good  form. It’s important to have a rest period in between sets so that you can really give the next set your all.