Trainer+ Training Program Cheat Sheet.

Example Traditional Program

Suitable Training Mode

Main Lift

Back Squat
4 x 5 @ 80%

Old School

Accessories

Lat Pulldown

3 x 12 @ 60%

Old School 

and/or Time Under Tension

Isolation

Hamstring Curls

3 x 12 

Eccentric Only

Time Under Tension

Example Format

Suitable Training Mode

Tempo

Deadlift

3 x 8

(3111)

Old School

Metabolic Conditioning

DB Chest Press

3 x 10 

40%

Pump

Pre and/or Post-Fatigue Set

Bicep Curls

1 x 15

30%

Time Under Tension

Isometric Hold

Squat Hold

3 x 3 10-sec

50%

Old School

Hold at upper ROM

Intention 

Suitable Training Mode

Power

Moving a solid amount of force in a short amount of time

Pump

Skill Development

When learning technique with a slow & controlled tempo

Eg. Squats, Deadlift, Bench Press, etc

Time Under Tension

Cardio / Aerobic Output

Get the heart rate going with fast-paced movements using a light-to-moderate weight

Pump

Active Recovery

Get a training session in when you're in-between strength program days

Time Under Tension