Recovery Day Training :Timed Sets

One method to use on recovery days of your training program that I have started experimenting with myself are timed sets.  Typically for programs we think of sets x reps but in this format we use timed sets to target specific energy systems for the set.  For example we may choose 3 exercises  such as push ups, 1/2 kneeling belly press, and chest-supported row and do as many reps with good form for 30s, rest 30s, do next exercise, and so on.  It is one way to build mass and be used on a recovery day since recovery days use lighter loads with less rest times in between sets.  One way to look to incorporate this would be to take a look at your program and create 2 strength based days (1 lower, 1 upper) and the other 2 days can be timed sets days.

 

Day 1 (Upper Body Strength Based) example

Let’s say these were your main movements for that day

A1) DB Chest Press  5 x 4

A2) Core Exercise

A3) Mobility/Activation Drill

B1) Seated Low-Pulley Row 5 x 6

B2) Core Exercise

B3) Mobility/Activation Drill

 

If during your timed sets your push ups begin to look like this, then use an incline next time

Day 3 ( Timed Set Upper Body Day) example

A1) Push-ups x 30s

A2) Core Exercise x 30s

A3) 1-Arm Cable Row x 20s/side

 

Think form over a gazillion reps for the first few weeks. You could go faster than this but you should barely break from this form…

 

Cheers,

Matt

 

 

 

 



Categories: Conditioning, Strength Training

Tags: ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Follow

Get every new post delivered to your Inbox.

Join 64 other followers

%d bloggers like this: