Table 3.
General Dimensions | Common Sessions | Unique Sessions | ||
---|---|---|---|---|
Higher Order Themes | Strength | Metabolic conditioning | Power | Hypertrophy |
Session Classifications | Max Strength | Circuits | ||
Descriptive key Codes | 1-5 reps Max loads Olympic lift Upper body push Upper body pull Multiple sets Accessory work |
Multiple exercises Low load 30-45 s 15-30 s rest 30-45 min |
Jumps 3-5 sets 3-5 reps Power 50-80% 1 rep max Accessory work |
Superset 3-4 sets 8-20 reps Close to failure Around 30 s rest Accessory shoulder and arm work |