Hypertrophy (muscle building) Training Throughout the program = High volume, Tempo/TUT training and a lot of super sets, triple sets and Drop sets.
How to I do active recovery?
A new edition to the plan includes active recovery, the purpose of active recovery is to add a moderate intensity aerobic exercise after a few days of heavy lifting. You can also perform these on rest days. These workouts are great to help the body recover and reduce lactic acid build up, helps improve blood flow to joints and muscles and alleviate fatigue.
What is one key essential for this program?
In my opinion One of the key essentials for weight training especially more so as a CrossLIFTR as we are putting out bodies through not only heavy weight training but a lot of conditioning work so our joints and muscles need to be mobile to avoid injuries. Great mobility also helps improve on our major lifts (squats, deadlifts... etc.)
This is Time under tension, the amount of time you put the muscle under tension during a movement, the longer the better for growing lean muscle. On the exercises the TEMPO is the eccentric phase of the workout. So for example DB bicep curls with a tempo of 3secs, this means once you curl up the DB it should take you 3secs when bring the DB back DOWN.
Another Example; if a workout states DB chest press with a tempo 2sec and 1 sec squeeze at the top, this means once you press the DB up (concentric) pause for a second and really squeeze the muscle you are working which is the chest and then 2secs (eccentric) when bringing the Dumbbell back down.
(As Many Rounds As Possible). An example would be; 10mins Amrap of 20 squats and 20 lunges = 1 Round, The Goal would be to get as many Rounds as possible within the 10mins. (so perform 20 squats and 20lunges which counts as ONE Round, keep going till the time is up).
(Every Minute On The Minute) the simplest way to explain this would be, if for example a workout states, 10min EMOM of 10 Burpees, the goal would be to perform the 10 Burpees within 1 minute and then rest for the remainder time and start all over the next minute. For example, if it takes you 30secs to do 10 Burpees you then have the remaining time to rest which is 30secs, then start all over again the next Minute do this for 10min.
What are workout for time?
This means Aim to finish the workout as quick as you can, ideally with a running clock. For example; 5Rounds for time of 100 Burpees, so finish all 5 rounds as quick as you can and take note of your time afterwards for future reference.
What should I focus on during warm up sets?
These are to be performed with very light weights before progressing to the main working sets, if I have not included a warm up set in certain exercises then every single set in that workout is a working set.