01Straight sets
Understand straight sets, sets and repetitions, between-set rest and load recording in an athlete’s individual training plan.
Read the guide →TRAINING SYSTEMS · 17
Training systems knowledge bank
A training system describes set structure, exercise order and recovery. Its name alone is not a training prescription. Open the guide for the system written in your plan and match each exercise target to its program row.
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02Classic pyramid
Learn the classic pyramid sequence, increasing load, decreasing repetitions and the difference between warm-up and working sets.
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03Reverse pyramid
Understand reverse pyramid training, preparation for the first heavy working set and later sets with less load and more repetitions.
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04Rest-pause
Read a rest-pause prescription, the initial effort, short pause and additional repetitions, with a distinction from planned cluster rests.
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05Drop set
Understand a drop-set sequence, planned load reductions and how drop sets differ from reverse pyramids and rest-pause.
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06Superset
Learn superset exercise order, where to rest and how to read a paired prescription such as 3×(12+12).
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07Tri-set
Read tri-set order, mixed time and repetition targets, and notation such as 3×(12+12+12) in your training plan.
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08Giant set
Understand giant sets in this program, exercise order, between-round rest and managing fatigue across the sequence.
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09Circuit training
Read circuit stations, time or repetition targets, complete rounds and rest periods, and distinguish circuits from HIIT.
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10FST-7
Understand the seven-set FST-7 structure, the leg-extension example and the limits of claims about fascia and muscle pumping.
Read the guide →11Pre-exhaustion
Read pre-exhaustion order, a leg-extension and squat example, and account for fatigue when approaching the second exercise.
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12Post-exhaustion
Understand post-exhaustion order, a press and cable-fly example, and its difference from pre-exhaustion.
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13Cluster set
Read cluster segments, intra-set pauses and between-set rest, and distinguish planned clusters from rest-pause efforts.
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14Volume pumping
Understand the pumping-set label, higher repetition targets and why a temporary muscle pump does not establish long-term growth.
Read the guide →15Time under tension
Understand time under tension, controlled lowering, pauses and how to read the tempo assigned in your training plan.
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16Heavy + light
Read a heavy-plus-light sequence, prepare both loads and distinguish a defined sequence from arbitrary extra sets.
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17Antagonist set
Understand antagonist pairs such as biceps and triceps, exercise order and reading paired targets and rest periods.
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