Repetition Schemes

Repetition schemes are a foundational component in building a successful exercise plan. Knowing as well as understanding the benefits of each repetition scheme is necessary in creating a safe and effective plan that varies with each client's goals. Repetition schemes can be identified as either High, Moderate, or Low.

In the case of the runner or the swimmer, a high rep scheme is appropriate. A high rep scheme constitutes greater than or equal to 15 reps. This creates change at the cellular level; producing an increase in glycogen that all competitive runners and swimmers require for sustained energy at the beginning of each race, trial, or relay.

The other extreme are low repetitions. This is usually done as 1 to 5 reps with a heavy load factor. After completing an evaluation of the client, including a 1RM test, I can set a rep scheme of 1 to 5 reps at 85% to 100% of their weight/strength capacity. Low repetitions will benefit the obese client, lawyer, power lifter, secretary and the carpenter most. In this extreme rep scheme, we produce great gains in strength. Doing all exercises with such heavy loads requires excellent form. This scheme enlists all muscle fibers creating total body strength which anyone from a beginning obese client to a competitive power lifter will need to achieve their individual goals.

The best exercise and nutrition plans take an integrated and well-balanced approach; which is why I list all of the following clients under the moderate repetition scheme in addition to the others: football player, power lifter, soccer player. secretary, lawyer, swimmer, runner, obese client and carpenter. Moderate repetitions should be performed as 6 to 12 reps with about 55% to 85% of his or her 1RM. The moderate scheme is the "jack of all trades" and causes the most hypertrophy overall. Higher loads + more reps = greater strength and leaner muscle mass.

All repetition schemes have merit and can benefit any individual when practiced in moderation. A good example of a balanced rep scheme is: 5x5 (heavy load), 10x3 (moderate load), 10x10 (low load). Continue to mix it up to remain instagnant and your clients will reach their goals safely and efficiently.

The Three Types of Energy Pathways and Exercise

There are three types of energy pathways used by the body and all three are used for most activities we do. Two of the energy pathways are anaerobic and the third is produced aerobically.

Quick bursts of training utilize ATP-CP stores of energy. This pathway provides about 10 seconds of energy to the body. For instance when testing for 1RM of strength the client will utilize the ATP-CP storage and deplete it within a matter of seconds. It will take up to 2-3 three minutes depending on the type of exercise one is doing, for the body to recover this energy store. Examples of moments using ATP-CP are: performing a slam dunk, a 100 meter sprint, or a pitcher’s throw in baseball. While the nature of the previous exercises are a normal representation of using ATP-CP, the sample below is specifically designed to utilize the particular energy pathway.

Sample exercise routine for ATP-CP Pathway
Warm-up easy run for 5-10 minutes
Sprint, 80% capacity for 30 seconds
Recover for 2 minutes
Sprint, max capacity for 30 seconds
Recover for 2 minutes
Sprint, max capacity for 30 seconds.

Glycolysis is a second form of energy within the body. It is also a short term energy source as it only lasts between 30 seconds and 3 or 4 minutes. This can be improved with training as one becomes more accustomed to the lactic acid presence within the muscles. It uses carbohydrates to create ATP for energy. This form of energy will kick in to gear after the original ATP-CP stores have been depleted. A good example of the nature of this energy pathway is an athlete playing in a soccer game. Quick bursts like traveling back and forth chasing after a soccer ball or even just running up stairs will utilize the glycolytic pathway until the anaerobic threshold.

Sample exercise routine for Glycolysis Pathway
30 seconds Plank
12 Burpees
15 lunges (Left/Right)
30 Crunches
1 minute Jump rope
Rest for 2 minutes
Repeat 4 times

The aerobic energy system is called the oxidative system, which utilizes carbohydrates, fats, and proteins to generate energy for the body. It is used for low-to-moderate intensity work because it lasts for more than just a few minutes. This pathway is very suited for cross country skiers, runners, and hikers. It is used for long distance and longer fueled workouts that utilize aerobic metabolism.

Sample exercise routine for Oxidative Pathway
Monday 10k Run
Wednesday 15k Run
Saturday 20k Run

My New Daily Ritual

Living a life that is worthwhile and to the fullest is a thought that plagues everyone's mind at some point or another. One thing that I have a hard time with is: the unknown. Though there is something to be said about living spontaneously and being able to just run with things, having goals, tasks, dreams, BIG dreams all laid out in front of you are a sure way to have a productive week, month, or year. 

"Clarity precedes mastery, clarity is power". How can you achieve anything if you don't know where you are going or how you are going to get there? For example, in the world of weight loss, individuals decide they are going to lose weight but do not specify the how or when. Have clear goals and you will make them happen. 

This morning I implemented my very first POWER HOUR. It is the daily workout that gets you ready for the day. It involves three things: Exercise, Learning, and Journal-ing.  

"The person who sweats more in training, bleeds less in war." Apply this to your life. Whatever your passion, train the hardest, become the best, be a master in your industry, art, sport, family, community etc. The first step to becoming a master at anything is to prepare. 

POWER HOUR - 60 minutes

20 minutes: Exercise. This will help you cultivate focus, energy, and stamina for your day. You find that you will be happier all day, can work more efficiently, and can draw more inspiration through out the day.

20 minutes: Learning. Professionals in all industries invest in the best kinds of learning. Pick up a book for twenty minutes, do research online, or watch some informational seminars; just spend 20 minutes in the morning to absorb new information that can be applied to your life. A good life is one where you never stop learning.

20 minutes: Journal-ing. Finally prepare for the day y writing in your journal. Get some good thoughts out with pen and paper and be amazed at how much more productive you will be. Also spend this time reviewing previous notes, calendars, and your daily tasks. Get organized. Many people will tell you that "the things you schedule are the things that get done." Have a real clear picture of what your day looks like and you will enter the world confident and feeling prepared.

Holidays are done. Let's go fly!

So I finished up with all the holiday she-bang, and she-bong! Time to get back in to the groove in the gym, in the kitchen, and in the cockpit. 

I am going for a doubled up flight session with CFI Bill tomorrow. The weather is looking good. Apart from high winds, it should be a good session and I hope to get back up to speed and comfortable in the "saddle" again.

High Heels on a Treadmill

Anything is possible if you work hard and believe in yourself. Even running on a treadmill in high heels. The key is trying again after you have smacked your face against that mirror. Have a good Friday everyone.