Here is what a typical exercise looks like in a training program:

Front Squat: 3 x 10

Fine. But what there are quite a few elements that are missing in order to achieve the goals a client is looking for.

Repetitions, sets, load, tempo and rest time are often the key elements that are missing in a program.

Repetitions (reps)

The number of times you perform an exercise

Sets

The number of sequences that you are doing per exercise (example: 2 sequences / sets of 10 reps)

Load

The actual weight or the resistance you are using to complete the task at hand

Tempo

The time is takes you to complete one repetition of an exercise separated into time it takes you to execute the exercise, pause, and return to the starting position (example: tempo of 212 = do exercise in 2 sec, pause 1 sec, return to start in 2 sec).

Rest

The rest you take between exercises or sets.

So now that we have that cleared up, we can really make the exercise a lot more technical, fun, and specific to YOUR goals!

In our programming, the above example would look like this:

Exercise                      Sets       Reps         Load        Tempo       Rest

Front Squat                    3         12           125lbs           212          60sec

For strength training … OR

Exercise                      Sets       Reps          Load        Tempo        Rest 

Front Squat                  4            20            45lbs          30X           90sec

For more speed training

Now you can see that with this formula, we can manipulate any or all of these variables in order to achieve goals that you have sets for yourself whether they be for fitness, fat burning, sport, explosive quickness, etc!

Let us know how we can help you design YOUR ideal training program!