January 18, 2011
The fourth phase of the Rock City Fitness 6-phase training program is Strength Endurance Training. The MDT and SET phases make up the strength portion of the stabilization, strength, power progression endorsed by Rock City Fitness. The SET phase is unique because I implement what I affectionately refer to as the “84 circuit.” This signature training protocol is right in the middle of the SET workout – the heart of the strength portion of the workout. The “84 circuit” is comprised of three exercises (ideally chest, back and legs) performed in seven rounds with reps of 21, 18, 15, 12, 9, 6 and 3. The reps add up to, you guessed it, 84! The goal of the circuit is to perform it continually without any rest. This is the endurance part of the workout. Endurance is the ability to tolerate working in a fatigued state. Like the other Rock City phases of the training, the SET workout is a total body workout however, the exercise emphasis turns to multi-joint movements, less reps and heavier loads.
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January 18, 201110:43 am