PROGRAM DESIGN METHODS AND DESCRIPTIONS

The following are program design terms used in subsequent sections with brief explanations:

• Single-set system: performing one set of a given exercise (as opposed to performing multiple sets of an exercise)

• Multiple-set systems (standard exercise order): performing multiple sets of an exercise before moving on to subsequent exercises

• Complex set: combining a strength exercise followed by a power exercise (e.g., squats followed by depth jumps)

• Compound set: performing 2 – 3 exercises for similar muscle groups

• Circuit training: performing one set of multiple exercises before repeating

• Supersets: performing alternating exercises for opposing muscle groups

• Pyramid loading: increasing training load progressively and then decreasing

• Drop sets: performing a set to muscular failure with a given load and continuing immediately with additional sets at a lighter load

• Heavy negatives: performing eccentric-only work with a load greater than concentric 1RM

• Forced reps: performing additional reps past volitional fatigue with the help of a spotter

• Cluster sets: also known as rest-pause sets, utilize inter repetition rest intervals of 10 – 30

• Accommodating resistance: incorporating bands and chains to free weight exercises to exert isokinetic resistance throughout the full range of motion

• Partial range of motion: performing an exercise in partial ranges of motion to increase strength at a particular joint angle