0 Items

Training Variables – Part 3


DETERMINING THE NUMBER OF SETS

As is the case when determining the optimal reps and tempo, the training objective also dictates another important variable – the number of sets.
In general, the higher the number of repetitions, the less sets that are required to achieve the optimal volume. Conversely, the lower the number of repetitions being performed, the more sets that are needed. There are of course exceptions to this, but to illustrate how training objective will most typically influence the number of sets performed we will take two examples for comparison:

 

RELATIVE STRENGTH

For nervous system or neurological strength development, where training is aimed at increasing motor unit recruitment, many low repetition sets of high resistance are necessary for maximal progress. For example, a session with this objective may include 8 sets of 3 repetitions in the main lift of the workout. In the past we have prescribed as many as 10 sets of 1-2 reps for specific athletes during set periods of their training.

For the example below we will take the athlete as having a 1RM of 200kg.

Exercise: Trap Bar Deadlift
Sets: 8
Reps: 2
Intensity: 90% 1 RM (180kg)
Tempo: 30X0
T.U.T/Set: Approx. 8 seconds (4 seconds x 2 reps)
Total T.U.T: 64 seconds (8 seconds x 8 sets)

Summary = 64 seconds time under tension, with 180kg load or 90% 1RM.


ABSOLUTE STRENGTH/ HYPERTROPHY

On the other hand, when training for metabolic adaptations, absolute strength or body composition change, due to the higher number of repetitions being performed for these training goals, less sets are required to achieve the optimal loading. In fact, even with high performing athletes, when the reps and time under tension are particularly high, as little as one set of an exercise may be all that is required. A common example of a session designed for an athlete looking to increase their hypertrophy and absolute strength may include 3 sets of 10 repetitions at a tempo of 30X0.

Exercise: Trap Bar Deadlift
Sets: 3
Reps: 10
Intensity: 70% 1 RM (140kg)
Tempo: 30X0
T.U.T/Set: Approx. 40 seconds (4 seconds x 10 reps)
Total T.U.T: 120 seconds (40 seconds x 3 sets)

Summary = 120 seconds time under tension, with 140kg load or 70% 1RM.

 

As with all variables, there are many factors which influence the decisions around the number of sets to be performed. The number of exercises to be performed, the training history of the athlete, the phase of the program (extensive/intensive) and the the stage of the competitive season they are in (pre-season/taper/in-competition), are all considered during the program design process.

In this series of articles, we have looked at a number of the key variables of strength training. However, program design is not limited to just weight, tempo, reps, sets and rest. Training frequency and splits, the number and order of exercises and even range of motion are just a few examples that can all be manipulated to help achieve a specific training outcome.

 

3 Push-Up Progressions

3 Push-Up Progressions

The push up is a staple in many resistance training plans, and for good reason. It is a large compound upper body exercise which also demands excellent trunk stability. It is also a very safe option for youth and inexperienced athletes – “failing” on a repetition just means you are left lying on the floor! The one downfall of this exercise is that the intensity (resistance) can not be as easily progressed/regressed as is the case with dumbbell or barbell exercises. But don’t let that put you off. Below, we’ve outlined 3 push up variations to keep athletes of all levels challenged!

read more
Indoor Conditioning Session

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

read more
10 Core Exercises to Add to your Training

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

read more

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

Field Sport Conditioning

As teams across the country are forced to suspend all collective training, we thought we would help out with a sample session that can be completed individually and modified to suit!
This session includes work in all energy systems to maximise transfer to your sport.
Give it a go and pass it along to your team mates if you think they would benefit. Feel free to get in touch with any questions!

Repetition Tempo

Tempo is a training variable equal in importance to reps and sets. This programming tool allows coaches to target specific adaptations in an athletes programme and is a key component of a training plan. Essentially, in resistance training, tempo refers to the speed that an exercise is performed. The tempo that each rep is performed at will dictate the total time under tension (TUT) for any given set, and this component is one of the major keys to achieving the desired training response.

Maximal Aerobic Speed

In recent years Maximal Aerobic Speed has become popular among team sports in particular, primarily because it presents a simple and effective method of testing aerobic power. However, the real value of this method is that the data from testing can be used directly in the prescription of conditioning loads. This article aims to provide detailed instructions on how to effectively administer an MAS test, in a team setting, and examples of how to effectively use this data.

SUBSCRIBE

JOIN THE AXSOM EMAIL LIST