-Enhanced mechanical efficiency

-Enhanced (ideal) body composition

-Injury prevention

 

Match your RT with the another session for the day with your RT preferably as the 2nd session of the day. Allow at least a 6hr gap between each session.

EG.

Ride/run morning-lower body RT afternoon

Swim morning-upper body RT afternoon

 

Done to ‘volitional fatigue’.  Volitional fatigue is achieved during a set of repetitions (in exercise) when the muscle can no longer perform the action to perfect form. You will feel lapses in the smoothness or find yourself having to “cheat” to finish repetitions beyond the point of volitional fatigue. https://thefitferret.wordpress.com/ Jan 24, 2014

Low rep range good for time efficiency. 4-6 for men 8-10 for women.

2-3min between sets and 1-5 sets.

Minimum effective dose 1 set each week of each upper and lower body.

 

Ideally you will be doing both push and pull exercises over both horizontal and vertical planes.

Push-Barbell shoulder press or push ups

Pull-Lat pull down or chin/pull up

Horizontal-Deadlift or calf raises

Vertical-Back squat or leg press

Find weight or form of exercise (eg push ups from knees vs toes vs push up with clap) where reps are at lower end of range ie 4 for men and 8 for women and reaching volitional fatigue.

Subsequent session(s) can progressively loaded by incrementally increasing repetitions, weight, number of sets, frequency of sessions, form of exercise, lessening the recovery time between sets or a combination thereof but never beyond the point of volitional fatigue.

 

Happy training,

Peter