TRAINING GUIDES A full document on training principles, abbreviations, and instructions. Created by JC Deen
Disclaimer The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of JCD FIT Inner Circle, you are agreeing to accept full responsibility for your actions. By beginning JCD FIT Inner Circle, you recognize that despite all precautions on the part of J C Deen LLC dba JCDFitness, there are risks of injury or illness that can occur because of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim that you may have against J C Deen LLC dba JCDFitness, or its respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of this program. Don t be dumb. Only exercise and follow dietary advice with extreme caution. I am not a doctor or nutritionist. I am an educated trainer and coach. You joined this group with an understanding you d be exercising and monitoring your diet, so let s get with it!
Hello and welcome. This training guide will provide you with all the information you need to get started training properly. If you have any questions after reading this, comment and bring it up in the group (or email me). Contents: Abbreviations Notes on tempo, fatigue and oxygen debt Exercise Substitution list Mobility Drills and Warm-up Suggestions
Abbreviations RPT: Reverse Pyramid Training The goal for RPT sets is to work up to a top set of the recommended rep range and then drop weight for each subsequent set by 5-10%. Initially, you should start with 10% drops, but if after a few sessions of 10% drops, you feel stronger, then try 5% drops. An instance of this is hitting 6 reps on your first set and then hitting 9 or 10 on your subsequent sets. In this case, try the 5% drops. Here s an example scenario when someone has a 6-rep max of 225 pounds on the bench press. As you will notice, the first set stops at the 6th rep. One shouldn t attempt another rep if they know or suspect it might result in failure. If you re unfamiliar with this type of training, stopping two reps short of failure is a good practice to keep from burning out, or worse, getting injured. Once you get used to RPT training, you can begin hitting your actual max amount of reps. The goal of RPT training is to approach failure, but not actually fail. HUGE difference, very thin line to straddle. Always aim to hit your last rep but never attempt another one if you re not positive you ll get it.
Here is how you would initially warm up for your RPT sets: Warm-up Sets* Work sets Weight Reps Weight Reps 115 (50% top set) 10 225 6 145 (65% top set) 8 200 (-10%) 7 175 (75% top set) 3 180 (-10%) 8 195 (85% top set) 3 205 (90% top set) 3 *These are merely suggestions - if you find it possible to get to the working weight with fewer warm-up sets, that s fine by me. If you need more, do more. This is just a starting point to get familiar with working up to heavier weights. Some may do better with an abbreviated warm-up as follows: Warm-up Sets* Work sets Weight Reps Weight Reps 135 (60% top set) 8 225 6 165 (75% top set) 8 200 (-10%) 7 190 (85% top set) 3 180 (-10%) 8 Progression: You will always attempt to add reps first, and weight second, which is called double progression. Once you reach the desired rep range on the first set, it s time to add weight. Adding 10 pounds to lower body movements and 5 pounds to upper body movements during the next session is fine no more than this. Goals for each respective set: Hit the rep given rep range DO NOT GO TO ABSOLUTE FAILURE if you re certain you cannot get the next rep, hang it up and DO NOT attempt it this is even more important with lower body training (squats, deadlifts, leg press), mainly from an injury standpoint.
What should the RPT sets feel like? Your first set should be a max effort, simply in the sense that it s the heaviest set of the day. I encourage you to recruit a spotter if you can, but don t use it as an excuse to try for a few extra reps that end in them picking the bar up off your chest (absolute failure). Stop when you know you re sure you have no more reps left in you. Also, if you want to play it safe until you get the hang of it, cut the set short when you know you only have one good rep left. Note: if you start too light and you exceed the rep range, keep going until you get close to failure (one rep left in the tank), so you take full advantage of the first set. Make a note in your workout log to increase the weight next session. Straight Sets These are lighter than the prescribed RPT training. The goal here is to pick a weight you can do for the rep range that challenges you. Straight Sets are here to add volume so while you want to make gains on these movements, you don t want to push the limits on these as you will be doing with the RPT movements. The goal with these is to pick a weight you can safely hit all the reps within the rep range. Keep the movement slow and controlled, and seek the pump feeling. Rest-Pause Sets Start with a weight you can get 10-12 times. Do your first set, and get as many as possible, leaving one rep in the tank (one rep short of failure, same as RPT). Rest for about 30 seconds (or count 10 deep breaths), and repeat with the same weight. You ll likely get about 5-8 reps depending on how fatigued you are. Stop one rep short of failure. You ll continue doing this until you hit all total reps. Your set/reps may look something like this with a total goal of 30 reps:
Set 1: 11 reps Set 2: 7 reps Set 3: 4 reps Set 4: 3 reps Set 5: 3 reps Set 6: 2 reps Add weight whenever you get to 15+ reps on the initial set. Supersets In the intensity column, you ll see Superset and next to the exercise name, you see a number followed by a letter (ie: 3a.). This is basically indicating you ll be performing these movements back-to-back until you complete all sets and reps. Here s an example: 3a. DB push press 3x8-10 Superset 0-30s 3b. Inverted rows 3x12-15 0-30s There are 3 sets of the DB push press and 3 sets of the Inverted rows. You ll perform them as follows: Set 1: Push press (rest 0-30s) Set 1: Inverted row (rest 0-30s) - Set 2: Push press (rest 0-30s) Set 2: Inverted row (rest 0-30s) - Set 3: Push press (rest 0-30s) Set 3: Inverted row (rest 0-30s) Note: 0-30s simply means I want you take at minimum 0 seconds, and at maximum 30 seconds rest between each movement. Once you re done, you ll take a 1-2 minute break before performing the next series of movements.
Tempo, Fatigue, Oxygen Debt Explanation and Expectations Tempo: I want you to think of two things, and two things only: speed + control. RPT movements represent our strength base and everything else is there to contribute to overall muscle damage, and the oxygen debt that will improve conditioning, as well as aid in the muscle gain and retention process. When performing the RPT movements, I want you to focus on moving the weight as explosively as possible. The bar may move slowly as you near failure, but in your head, imagine you are pushing it as quickly as possible. ALWAYS be as controlled as possible. Safety is our #1 priority. When performing all other movements outside of the RPT sets, we want to be as controlled as possible. This will mean moving slower than you might be used to. This will allow you to focus on the fatigue as it sets in, and will allow you to mentally connect with the muscles as they contract. This is very important. If you need a reminder, please reference these articles: http://www.jcdfitness.com/2013/02/being-mindful-with-your-training-and-nutrition-settinga-new-standard-for-yourself/ http://www.fitocracy.com/knowledge/simple-tricks-for-better-muscle-activation-and-moregains/ Fatigue: You re going to be fatigued. Pay attention to how you feel and pull the plug when you need to.
For the first few weeks, you might notice the movements and intensity are absolutely draining. Don t be alarmed, it s all part of the plan. Don t go to the point of fatigue you absolutely fail and get hurt. Always practice caution in leaving a rep in the tank if you know you cannot do another one with good form. I don t care if you re above or below the required rep range. In fact, you might not be able to stay within the rep range, at least during the first few weeks. AND THAT S OKAY. No one is judging anyone. here You have to adapt, and that process isn t always the most fun, but it s essential. My job is to make sure you don t give up, and that you beat the perils that plague you. If you find yourself constantly missing the rep range, dropping the weight is always an option, and an encouraged one at that. Note: this doesn t mean you re not gaining benefit from the exercise. Proper form with a focus on contraction quality (mentally feeling the muscle working and fatiguing) is always greater than maximal weights in JC s book. Oxygen Debt: You will huff and puff, and that s the point. If you re not used to supersets, short rest periods, and the conditioning feeling some of these short rest periods give you, please know this: you re gonna breathe hard, and sweat, and probably curse my name. Again, this is all a part of the plan. Your rest between sets are short to keep you from recovering fully. I want you accumulating the fatigue in each muscle you re working, and yes feeling the pump and the burn is part of the process. Over time, you will gain some cardio benefits from this training, and might even decide this is better than traditional cardio regimens. If so, I will not argue with you.
Exercise Substitution List In the case you cannot, or prefer not to, perform a movement listed, swap it out using this chart below: BB = barbell // DB = dumbbell
Primary Movement SQUAT Alternative / Substitution Front Squat Leg Press Machine Hack Squat Goblet Squat Any DB lunge ROMANIAN DEADLIFT Conventional Deadlift Rack Deadlift (closest to the floor as possible) Sumo Variation Hyperextension (bodyweight or weighted) DB BENCH PRESS Note: DB = Dumbbell // BB = Barbell DB incline bench Press or DB decline Press DB/BB Floor press BB/DB Incline Press Hammer Strength Presses (all variations) Weighted Dips Machine Presses (all variations) DB SHOULDER PRESS note: OHP = Overhead Press Seated DB/BB Ppress Single-Arm DB press Hammer Strength OHP Machine OHP BB Rows Chest Supported DB Rows One-Arm or Two-Arm Bent Over DB row Seated Cable Row Inverted Row (TRX) Chin-up / Pull-ups Lat Pulldown (neutral/pronated/supinated grips)
Primary Movement Alternative / Substitution Band/Machine-assisted all neutral grip variations are preferred for shoulder health Calf raise Seated/Standing variation Single-Leg with DB Donkey Machine Calf Raise NOTE: This list is not exhaustive. If you have a question, comment and bring it up in the group (or email me). Below you re going to see the recommendations for mobility and warm-ups.
Mobility Drills and Warm-ups Ideas, good practices, and recommendations Always begin your training sessions with foam rolling first, followed by the mobilizations. Refer to the videos I ve provided for examples. GO HERE FOR MOVEMENT AND MOBILITY DEMOS. To assist you in getting lean and strong, we are going to also focus on mobility and flexibility. Mobility drills done on a daily basis will help keep your joints healthy, aid in recovery and can aid in injury prevention. There s a fair amount of conditioning/demanding work in these programs, so the more mobile and flexible you are, the more you ll get out of your sessions with proper range of motion for each exercise. Also, most of us have jobs that require we sit all day. This can lead to overall muscle tightness in the hips, glutes, hamstrings, shoulders, and upper back, as well as cause poor posture. Performing these drills twice a day, every day can help combat these issues. On your days off of training, I recommend one session be performed in the morning and the other in the evening. It should take you 10-20 minutes total per day. On training days, one of these sessions should be performed prior to training. You can opt for the morning or evening session at your discretion. The duration for each mobility/warm-up session should be anywhere from 5-10 minutes. For each drill, you will perform 5-6 drills with each being 1-2 sets with a rep range of 8-12 reps.
Foam rolling should be done prior to mobility work and throughout the day as needed. CHECK THIS LINK FOR FOAM ROLLING EXAMPLES. The movements below are examples for you to follow. The key here is to alternate between an upper body drill and a lower body drill. Mobilizations Wall Hip Flexor Mobilization Thoracic Rotations Squat to Stand Band Pull aparts Adductor Mobilization Band Dislocates Sets x Reps 1-2x10-12 each side 1-2x10-12 each side 1-2x10-12 1-2x10-12 1-2x8-10 each side 1-2x10-12