Certified Personal Trainer

Human Movement Specialist

Integrated Manual Therapist

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A better personal training certification by design. Comprehensively evidence-based, outcome-driven, 3rd-party-approved.

Performance Program Design

This is a description for the subcategory Introduction to Functional Anatomy.

Introduction to Functional Anatomy

This is a description for the subcategory Strength and Power Progressions.

Strength and Power Progressions

This is a description for the subcategory Core Progressions.

Core Progressions

This is a description for the subcategory Exercise Physiology.

Exercise Physiology

Training Goals

Acute Variables

Research: Strength and Performance

Repetition and exercise tempos for stability, muscle endurance, hypertrophy, strength and power. Effects of training to failure, super slow tempos, tempo vs load, and physiology of tempo training. 

Acute Variables: Repetition Tempo

Repetition ranges per set for stability, muscle endurance, hypertrophy, maximal strength, and power. Effects of repetition range on hormones, muscle size, performance, and upper limits.

Acute Variables: Repetition Range

The advantage of circuit training protocols is a reduction in session time by 35 - 60 %. This is especially true when attempting to allow for an ideal amount of rest between sets for similar muscle groups (2-3 minutes).

Acute Variables: Circuit Training

How long should you rest between sets to optimize set performance and maximally improve strength, hypertrophy, and power?

Acute Variables: Rest Between Sets

One-set per muscle group (2 sets/lower body muscle group) is recommended during an initial training period (6-12 weeks), followed by a progressive increase up to 3 - 4 sets per muscle group. Individuals with the goal of optimizing hypertrophy, strength, and/or power should likely not exceed 5-6 sets/muscle group. 

Acute Variables: Sets Per Muscle Group

Acute Variables: Training Frequency and Recovery Between Sessions

Acute Variables: Training Load (Weight and Resistance)

Set strategies, including conventional sets (horizontal loading), supersets, pyramid sets, and drop sets, are described and compared in this course and systematic research review (SR). 

Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Sets-to-failure are recommended for hypertrophy, strength endurance, and max strength goals. However, reps-in-reserve are recommended for power and athletic performance. 

Acute Variables: Performing Sets to Failure

Periodization refers to the planned manipulation of acute training variables, such as load, sets per muscle group, repetition tempo, exercise selection, etc., to optimize adaptation, improve performance, and prevent overtraining.

Acute Variables

Acute Variables: Repetition Tempo

Acute Variables: Repetition Tempo

Acute Variables: Repetition Range

Acute Variables: Repetition Range

Acute Variables: Circuit Training

Acute Variables: Circuit Training

Acute Variables: Rest Between Sets

Acute Variables: Rest Between Sets

Acute Variables: Sets Per Muscle Group

Acute Variables: Sets Per Muscle Group

Acute Variables: Training Frequency and Recovery Between Sessions

Acute Variables: Training Frequency and Recovery Between Sessions

Acute Variables: Training Load (Weight and Resistance)

Acute Variables: Training Load (Weight and Resistance)

Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Acute Variables: Performing Sets to Failure

Acute Variables: Performing Sets to Failure

Acute Variables: Periodization Training

Acute Variables: Periodization Training