A weight room/strength overload protocol where two sets are performed to muscle fatigue. The first set of the exercise uses a rep range to work within. After completing the first set to muscle fatigue, a 45 second rest is taken, thena second set is performed with the goal of achieving at least fifty percent of the number of reps completed in the first set. In the example, if twelve reps were achieved within a eight to twelve fist set rep range the goal in the second set would be t o obtain at least six reps, but perform more reps if possible. Always round an odd number up. If eleven reps were achieved in set one, teh goal would be six reps in set two.
Choose either a 400 yard shuttle run performed by running 150 feet (50 yards) and back to the start four times, or a 400 yard continuous run.
A weight room/strength overload protocol where thrity total reps are performed to muscle fatigue using only an eight to twelve rep range for the first set. The goal is to get to thirty reps using the least number of sets. An example, a first set is performed to muscle fatigue within the eight to twelve rep range for only ten reps. Following a rest period of one to two minutes a second set is performed ot muscle fatigue to add more reps to the thirty total. Assume eight more reps were obtained which puts the rep total at eighteen with twelve more to go. Continue doing more sets/rest until the thirty rep goal is achieved.
A weight room/strength overload protocol where three consecutive sets of an exercise are performed to muscle fatigue using the same amount of resistance with a thirty or forty five second rest between each set. The goal is to perform as many reps a s possible in each set. Use the same rest period between exercises to assure accuracy in progression.