Training Methods
Supersets
You will often see “supersets” in your training programmes. Superset terminology can vary from coach to coach, but this is how we normally use it at Strata Performance:
A superset means doing a set of one exercise, followed (normally with a short rest) by a set of another exercise.
If there are 3 sets in each exercise in a superset then it means you cycle through each of the exercises 3 times
For example, for the following description…
Seated overhead dumbbell press
3 x 10 @ 2 reps in reserve
60s rest between sets of the superset
Lat pull down
3 x 10 @ 2 reps in reserve
60s rest between sets of the superset
…you will do the following:
Supersets will be described when you swipe to them in the your training session within the training app. Sometimes the app will automatically cycle the exercises, and sometimes you have the option of supersetting the exercises yourself.
AMRAP
As many reps as possible, for example:
“1 x AMRAP @ 1 rep in reserve” means you do as many reps as possible at whichever weight has been prescribed until you have one good rep left in reserve.
EMOM
Every minute on the minute, for example:
“10 x 5 @ RPE 7 EMOM” means you set a 10 minute timer to beep every minute, and every time your beeper beeps you do a set of 5 reps at RPE 7.
Top sets and back-off sets
A ‘top set’ simply refers to the set of the highest weight or absolute intensity in any given set of an exercise.
A top set will either be the final set of an exercise on that day, after working up to it, or might be followed by one or more lighter ‘back-off sets’.
For example, you might see something like this in your training plan:
