Most athletes in search of that elusive extra edge in strength and power look to resistance training in one form or another. Often they think they need a new exercise to sharpen them up. But what they may not realise is that considerable improvements in training outcomes can be achieved without changing the content of their routines but simply by altering the sequence of exercises and varying the rest times between exercises.

Here at Vibes Fitness, we provide & teach you how different sessions can be devised with specific outcomes in mind by changing the sequence and rest times between sets. All the sessions I will describe are based on just five exercises: bench press, bench throw, bench pull, the squat and the squat jump.

It is very important which order you perform the exercises in especially – if you are trying to achieve the most effective workout with the least amount of work.eg: performing squat jumps after squats makes for effective training in experienced athletes, but not with a normal client. (recreational athletes) This is because recreational athletes find the squats tiring and are less able than trained athletes to activate the potentiation response, whereby one exercise enhances the impact of the next one.

That same effect has been demonstrated, again for trained subjects, with upper body exercises using the bench press and bench throws eg: some of my clients whom are rugby players, used six reps of 65%1RM bench press, followed by three minutes rest, then five bench throws of 50kg. Power output was shown to have increased after the bench press, by comparison with a control group who just performed the bench throws.

Our trainers will design a strength and conditioning program that will suit your needs and goals

source: peak performance manuals and Vibes Fitness clients experience