Compound Sets To perform a Compound Set, select two exercises that work protagonistic muscle groups. (push/push or pull/pull) Don’t allow for any rest between exercises. Synonyms of the word Compound: aggravate, exacerbate, worsen, add to, augment, intensify, heighten, increase, magnify;…
Supersets To perform a Superset, begin by selecting two exercises that work antagonistic (opposing) muscle groups. Move from one exrecise to the next with no rest. Supersets can be used to increase overall training intensity by performing more work in less time…
The Double Progressive Method This system is called “Double Progressive” because you increase the number of reps until you hit a predetermined number and then you increase the weight and start again at a specified number of reps. The Details…
Cumulative Sets Select a weight that you can complete for 8-12 reps, in good form and at a controlled tempo. Begin the workout by completing one rep at your selected weight, followed by a :10 rest. Next, complete 2 reps…
The functional fitness movement was to some degree a backlash against the commercialization of fitness. The fitness industry was dominated by large corporate gyms who had moved increasingly towards machines and away from an integrated modalities approach to training. In…
Previous articles have focused primarily on workouts based on completing prescribed distances. This time, we’ll take a look at workouts based on prescribed time domains. Links to Previous Articles: 9 Conditioning Workouts for the Sled More Fun with Sleds Measuring…
The H.I.T. (High Intensity Training) method was popularized in the 1970’s by Nautilus Equipment inventor, Arthur Jones. The foundational principles of H.I.T. are intensity and efficiency. The goal is not to see how much we can train, but rather to…
“The journey of a thousand miles begins with one step.” ~Lao Tzu For the longest time, I thought these two words were synonymous- I had the belief that accepting where I was meant that I was being complacent. I…
Climbing Rope In functional fitness competitions, there are typically two types of rope climbing: with or without the aid of your legs. This article will address both styles of rope climbing and provide some guidance for training both. The Clamp…
Core Stability Conundrum by Dr. Cameron Khavari, D.C., M.U.A.C. Intra-Abdominal Pressure (IAP) In my chiropractic practice, a lot of athletes come in saying that their programs include core work or core stability training. The issue, however, is that core stability…