Training Cheat Sheet

Your Workout / Your Goals = Load + ROM + Volume + Intensity + Duration.

What is your intention for this workout or for longer term targets? Set a plan, write a program and stick to it. Whether it be resistance or cardiovascular training, ensure to remember these key points;

Range of motion :
– Extension and flexion (lengthening and bending) of the limbs or torso. 

– Think 90deg. angles of elbows and knees. 

– Full range upwards/ outwards, without locking joints.

– Feet position and pressure points through foot, activate different parts of the leg and glutes.

– Open chest/ upper posture enables arm and hip range of motion. 

– Pelvic position + core activation is crucial

Resistance Training Methods

Intensity : Effort level required during a workout session. You can measure as a percentage of maximum capacity in terms of heart rate or rate of perceived exertion (PRE out of 10).

> Heart Rate (HR): Percentage of maximum heart rate (low, moderate or high intensity).  Approx. 220 – Age = Max HR (eg: 220 – 35 yold = 185)

> Rate of Perceived Exertion (RPE): A subjective scale, typically ranging from 1 to 10 where individuals estimate their effort level. (See TMFC chart)

Load / resistance : Is the amount of resistance or weight used during an exercise. It represents the force your muscles must overcome to perform a movement, It directly influences the intensity of the workout and plays a crucial role in achieving specific fitness goals.

Training intensity: Train hard but there’s no need to go full stick. Anywhere between 1-3 reps from failure is a sufficient enough stimulus to allow muscle growth to occur.

Training frequency: Instead of cramming all your weekly volume into one session, spread it over 2-3 sessions.

Progressive overload : Aim to progress your training over time. Either lift more weight or do more reps. Use this with a equation to keep it simple;

Set 1 – Medium / warm up weight. 15-20reps.

Set 2 – Increase by 75%-100% of the warm up weight. 8-10reps.

Set 3 – If you reach 10+reps on Set 2, then add weight by 10-20%. This set should struggle to reach 4-8reps.

Repetitions: All reps can build muscle but the majority of your training should likely occur in the 6-12 rep range.  

Rep tempo: 2-8 seconds is about the spot for muscle growth – but a 1 sec concentric and 2-3 sec eccentric is a good general guideline.

Rest times: Longer rest times seem to be better for muscle and strength gains. Anywhere between 2-4 mins for multi-joint exercises and 1-2 mins between single-joint exercises.

Time under tension: Keeping the muscle contracted and elongated will add to the intensity of the movement. If form is compromised from adding weight, then the better option to keep load as medium weight and slow down the timings will increase heart rate and help build strength in the muscle and the mind!

Training volume: Anywhere between 15-20 reps per muscle group seems to be optimal for muscle growth. But how many sets you need to do is an individual thing – so start lower and build up over time.

Cardiovascular Training Methods :

Aerobic and Anaerobic heart rate – work and rest timings :

High intensity interval training (HIIT) variations. 

These are designed to improve aerobic and anaerobic (Heart Rate zones) capacity, endurance, and calorie burn in a short amount of time.

Tabata training – 20 seconds of maximum-effort exercise followed by 10 seconds of rest, repeated for a total of 8 rounds (4 minutes per set).

Fartlek – Alternating between periods of fast and slow activity with out fixed intervals to improve speed and endurance, mimics sports demands.

EMOM / Every Minute on Minute –  a set of exercises is to be completed within 1 minute. Once its completed, the remaining time is used to rest before the next minute begins.

High Volume : a large quantity of 50-100reps + Intensity pace and load resistance – will increase both cardiovascular and lean muscle tissue. Your determination really kicks into gear.

LISS / Low-Intensity Steady-State : maintaining a consistent, moderate effort over a prolonged period, typically 30–60 minutes or more. The goal is to keep your heart rate in a lower, steady range, generally 50–70% of your maximum heart rate.

For more information contact Coach Kristen – hello@teammcleanfitness.com.au