Understanding your programming
Your workouts will be laid out in a way to promote the greatest physiological adaptation. Not all sessions will be built the same. Below are some examples of formats you can expect to see through your programming, as well as how to respond to your coach with your results during each workout.
Understanding the Prescribed Exercises
Your workouts will display each exercise for you to complete in order. The name, set/rep information, tempo, and rest period will be displayed for each prescribed exercise. The red X on the right will tell you that this exercise still needs to be completed. A demo video link will be provided under each exercise so that you can see the proper form and any applicable instructions for the movement.
Moving through your prescribed workout
Your warm-up will always be listed first, and your cool-down will be listed at the bottom of the list.
The exercises your coach has prescribed for you can be listed in a standard format (A>B>C>D, etc), as shown above, or may be set up as a super set (A1>A2>A3, B1>B2>B3), as shown below.
When the prescribed exercises are listed as in the first example above, you will move through all sets of Exercise A before beginning Exercise B.
When your coach recommends a super set, as shown below, you will perform 1 set of A1, move to 1 set of A2, then 1 set of A3 before returning to repeat a set of A1 for as many sets as are prescribed. In this example, we would be completing 3 sets of A1>A2>A3 before moving to the B group of exercises.
Understanding Sets, Reps, and Rest
Below the name of each exercise, your coach will let you know how they want you to complete the exercise.
They will prescribe the number of sets and reps to be completed, and may also advise a specific weight, a percentage of your max weight, or may leave the weight up to you.
Examples of Tempo:
The first number indicates the lowering/eccentric movement. For example, during a back squat prescribed at a tempo of 30X0, the lowering movement, or in this case the time it will take to lower into the bottom of a squat position should take 3 seconds.
The second number signifies a pause to be held at the bottom position of a given movement. For example, during a back squat prescribed at a tempo of 32X0, you would then pause for a count of 2 seconds at the bottom of the squat movement.
The third number signifies the time it should take to complete the raising/extension portion of the movement. For example, during a back squat prescribed at a tempo of 30X0, the “X” means to complete the extension movement, or in this example, standing up from the squat position as fast as possible
The fourth number signifies a pause to be held at the top position of a given movement. For example, during a back squat prescribed at a tempo of 30X2, you would then pause for a count of 2 seconds at the top of the squat movement, or the upright standing position.
Any time you see an “X” as one of the numbers, perform that section of movement as quickly as possible.
This is also accessible in the Shared Documents section of your Profile tab in TrueCoach.
Responding to your coach after each workout
Since we're not with you while you're performing your workout, we rely very heavily on your feedback to make sure everything is on track. Please be sure to include weight, sets/reps, and any comments or observations about how the exercise felt. There's no such thing as too much information. If you want your coach to know it, stick it in the notes.
Once you have added your notes, the circle at the top right will change to a green check to show your coach this exercise is complete. If you were adding notes to explain why you didn't complete an exercise, you can click the check again to change to a red x, showing your coach that you did not complete that portion.
If you have questions about your form, you can also select the camera icon to record or upload a photo or video of you completing the movement.
Finally, don't forget to hit "Save and Complete!"
This is how your data is saved into the system and reported back to your coach. If you miss this step, your coach will think you missed your workout!!!