Glossary Of Terms
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 between a bar bent over row using either a 45 or 30 pound bar.
Choose between a bar bench press using either 45 or 30 pounds.
Squat performed with a 45 pound bar
Overhead press with a 45 pound bar
Bench press with a 45 pound bar
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.
Perform four rounds of each workout segment
Push up performed with only one leg on the floor
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.
Single-leg stiff-leg dead lift (a.k.a. Romanian dead lift) with an equal number of reps on the right and left legs.
Single-Leg leg press with an equal number of reps on the right and left legs.
Single leg curl with an equal number of reps on the right and left legs.
Jumping jack performed with an equal number of reps on the right and left legs.
Jumping jack performed only on the right leg.
Jumping jack performed on only the left leg.
Jumping jack performed for 30 seconds on the right leg, then the left leg.
Burpee alternating using the right leg only, then the left leg only for an equal number of reps.
Burpee performed on only the right leg.
Burpee performed on the left leg only
Burpee performed alternating the right and left leg each rep.
Single leg burpee for 2:30 continuously on the right leg, then the left leg.
Choose between a single leg or pistol squat for 1:30 continuously on the right leg, then the left leg.
Choose between a one leg squat from a box or the floor with an equal number of reps on the right and left legs.
walking lunge for .25 miles.
One burpee followed by a long jump for .25 miles.
Bear crawl for .25 miles.
Choose either one mile or 6:00.
One Rep = one burpee + 20 mountain climbers
A body weight pull five-set count down and up time sequence.
A body weight pull five-set count up time sequence.
A body weight pull four-set count down time sequence.
A body weight pull six-set count up time sequence.
Choose from any body weight pulling exercise from the options listed on page 15.
Example: 2:00 or .25 mile
Choose either two minutes or one quarter of a mile.
Example: 60 (M) 40 (F)
The prescribed number of reps for males and females.
Example: :40/:20 x 4
Interval work time and rest time and the number of interval bouts. Example being 40 seconds hard and 20 seconds easy for 4 bouts.