Training Philosophy: More Sets, Fewer Reps for Skill Mastery
In my approach to personal training, I employ a unique method that focuses on performing more sets with fewer reps. This isn't aimed at the extreme goals of powerlifting, but instead, it is tailored toward skill learning and perfecting movement patterns. Here's a deeper look into the 'why' behind my training philosophy.
Goals of the Training Philosophy
Skill development: We aim to enhance muscle strength and coordination, focusing on high-quality repetitions that allow for a better learning curve in developing new skills without reaching fatigue.
Mental focus: Recognizing that certain clients, including those who are neurodivergent, might have short attention spans, this strategy helps in maintaining focus for concise time periods.
Strength before endurance: It's common that injuries occur not from a lack of endurance but from poor movement patterns and lack of strength. By retraining these patterns with more sets, we ensure higher quality and consistent strength development.
Functional fitness: The aim is to encourage functional movement patterns that translate into everyday activities and athletic performance, reducing the risk of injury and improving technique.
Target Skills
The training sessions designed around this philosophy aim to improve:
Functional Movements
Coordination
Technique
Base Strength, particularly for neurodivergent individuals
Teaching methodologies for personal trainers
Case Study: "Jill"
Jill's experience underscores the effectiveness of this approach. Moving away from the traditional training model to the one inspired by athletic training, where fatigue is minimized and skill execution is prioritized (e.g., 8 sets of 3 reps), led to a significant improvement in her performance. This adjustment made our sessions more effective as she was able to maintain mental connection and physical alignment throughout the sets. What mattered most was the consistent quality of each rep, not simply the quantity, which allowed Jill to train pain-free and with more consistency.
Sample Training Session Structure
A typical training session might look like this:
Warm-Up: Engage in dynamic stretching, mobility exercises, and a brisk walk to ready yourself mentally.
Main Sets: 5 sets of 5 reps or similar (e.g., 8 sets of 3 reps), where the total count hovers around 25 reps, emphasizing less fatigue per set.
Rest Intervals: Sufficient rest between sets to fully recover, allowing the client to approach the next set with renewed mental focus.
Progression: Over time, incrementally adding a bit more load, tweaking the tempo, or adjusting the rep/set count while avoiding the push for maximum strength. The primary focus should be skill acquisition and movement quality.
Simplify your approach: concentrate on mastering 1-2 exercises per session. Focus on fundamental movements like squat, lunge, hinge, row, press, carry, and core stability.
Conclusion
My training philosophy is about respecting each individual's needs, particularly when it comes to clients who benefit from avoiding the stress of high-fatigue workouts. By incorporating more sets with fewer reps, we're able to hone in on skill mastery and ensure that our clients, like Jill, can achieve their unique fitness goals through a path that's attuned to their mental and physical wellness. This is not just training; it's teaching a lifestyle of mindful and sustained fitness.