Trainingseinstellungen

Phase 1: Classic - This initial phase features a continuous set of 20 repetitions performed at an intensity that leaves you with roughly 1 to 2 Reps in Reserve (RiR) for both the concentric and eccentric portions of the lift. By employing a 1.0-0.0-2.0-0.0 cadence, the total set duration—or Time Under Tension (TUT)—reaches exactly 60 seconds.

Phase 2: Eccentric - Transitioning to an eccentric focus, this stage drops the volume to 15 repetitions. The intensity is divided: you will use a weight that feels relatively easy on the way up (leaving around 4 to 5 RiR for the concentric movement) while heavily overloading the downward phase to push closer to absolute failure (hitting 0 to 1 RiR for the eccentric phase). It follows a prolonged 1.0-0.0-3.0-0.0 cadence, which perfectly maintains the total set duration at 60 seconds.

Phase 3: Classic - This phase mirrors the first by targeting 20 repetitions at a steady 1 to 2 RiR across both phases of the movement. The tempo shifts back to the 1.0-0.0-2.0-0.0 cadence, ensuring the Time Under Tension remains steady at 60 seconds.

Phase 4: Eccentric - The final phase concludes the program by repeating the eccentric approach seen in Phase 2. The volume is once again set at 15 repetitions, applying the split intensity of 4 to 5 RiR (concentric) and a highly demanding 0 to 1 RiR (eccentric). Driven by the 1.0-0.0-3.0-0.0 cadence, the finishing sets sustain the standard 60-second total duration.

Phase 1: Eccentric - Starts the workout at lower intensity to prepare your muscles for exercise. During this phase, the method targets 15 repetitions at a lower intensity of ~4 Repetitions in Reserve (RiR), using a 2-0-2 cadence for a total set duration of 60 seconds.

Phase 2: Classic - Increases the intensity to an RiR of ~2, to shift the focus onto the concentric portion of the movement. Volume is reduced to 12 repetitions, while the cadence adjusts to 1.5-0-2.5, which shortens the set duration to 48 seconds.

Phase 3: Eccentric - Returns to the eccentric method while keeping the intensity high on the concentric phase, resulting in a slight eccentric overload to increase the overall training stimulus. The repetition count remains at 12, but the intensity reaches its peak at an RiR of ~0-1. The cadence switches back to 2-0-2, maintaining the 48-second set duration.

Phase 4: Classic - Uses classic training with fewer reps, serving as the peak intensity hypertrophy phase. The volume drops to 10 repetitions while sustaining the peak intensity of ~0-1 RiR. The cadence shifts back to 1.5-0-2.5, bringing the final set duration down to 40 seconds.

Phase 1: Eccentric - Challenges your muscles without draining your energy reserves. Concentric movement acts as a recovery phase, which means a low metabolic cost is required during the concentric phase. Starts with 12 repetitions at a low intensity of ~6 Repetitions in Reserve (RiR), utilizing a 1.5-0-2.5 cadence for a total set duration of 48 seconds.

Phase 2: Eccentric - While continuing the eccentric training method, this phase increases repetitions to 15. The intensity climbs to a maximum of an RiR of ~3. This phase maintains the 1.5-0-2.5 cadence, which proportionally extends the total set duration to 60 seconds.

Phase 3: Classic - Introduces short rest intervals to ease you into more continuous effort. The focus is on the concentric phase. The intervals allow the users more rest time in preparation for the final phase. The repetition scheme is broken down into 5 / 5 / 5 intervals at an intensity of ~3 RiR. The cadence switches to 2-0-2, resulting in a total set duration of 70 seconds that includes 5-second breaks.

Phase 4: Classic - This demanding phase sticks to a volume of 15 repetitions of continuous time under tension while reaching the peak intensity of ~2 RiR. There is no interval break between the repetitions. The cadence remains steady at 2-0-2, bringing the final set duration back to 60 seconds. The training intensity that determines the weight is the same as in phase 3.

Phase 1: Classic - Starts with classic strength training and short rest intervals. This phase utilizes 5 / 5 / 5 repetition intervals at a lower intensity of ~5 repetitions in reserve (RiR). It uses a 1.5-0-1.5 cadence for a total set duration of 55 seconds, which includes 5-second breaks. The shorter time under tension allows the user to focus on ease of exercise and keeping engaged in a way that builds commitment to training.   

Phase 2: Classic - Implements the intensity progression by lowering the RiR to ~3. The repetition scheme shifts to 6 / 6 intervals. The cadence adjusts to 2-0-2, resulting in a total set duration of 53 seconds, again incorporating 5-second breaks.

Phase 3: Eccentric - Transitions to eccentric training with a focus on controlled movement to build deep muscle strength. This phase consists of a continuous 12 repetitions at a high intensity of ~2 RiR. The cadence remains at 2-0-2, maintaining a continuous set duration of 48 seconds without breaks.

Phase 4: Explosive - Develops speed and coordination through fast, powerful movements. Because explosive strength is the first type of muscle power to decline as we age, this training is essential for maintaining agility and preventing falls. The repetition scheme returns to an interval format of 5 / 6 / 6 reps at a moderate intensity of ~3-4 RiR. The cadence shifts to a faster 1-0-2 tempo, resulting in an extended total set duration of 71 seconds, which includes built-in breaks.

Phase 1: Eccentric - A comfortable starting point that targets 15 repetitions at a lower intensity of ~4 Repetitions in Reserve (RiR), using a 2-0-2 cadence for a total set duration of 60 seconds.

Phase 2: Classic - Intensity increases, holding the volume at 15 repetitions, while the intensity scales up to an RiR of ~2. The cadence remains steady at 2-0-2, maintaining the total set duration of 60 seconds. More demand is put on your muscles and focus shifts to concentric exercise.

Phase 3: Eccentric - Returns to the eccentric method by keeping the intensity high on the concentric phase, Using eccentric overload, the overall training stimulus increases. The volume progresses to 18 repetitions, and the intensity reaches its peak at an RiR of ~0-1. The cadence shifts slightly to 1.5-0-2, bringing the total set duration to 63 seconds.

Phase 4: Classic - Highest volume, peak intensity hypertrophy phase with a target of 20 repetitions. It sustains the peak intensity of ~0-1 RiR. The cadence remains at the quicker 1.5-0-2 pace, ultimately extending the final set duration to 70 seconds.

Phase 1: Explosive - Begins with 5 / 6 / 6 repetition intervals at an intensity of ~5 repetitions in reserve (RiR). It uses a 1-0-2 cadence, resulting in a total set duration of 71 seconds, which includes breaks.

Phase 2: Explosive - Implements an intensity progression by lowering the RiR to ~3-4. The repetition scheme remains in intervals of 5 / 6 / 6. The cadence is kept steady at a 1-0-2 tempo, which maintains the total set duration at 71 seconds with breaks included.

Phase 3: Classic - The repetition scheme shifts to 5 / 5 intervals, and the intensity reaches its absolute peak at an RiR of ~0. The cadence adjusts to a 2-0-2 tempo, resulting in a total set duration of 50 seconds that incorporates a 10-second break. Targets max strength and fiber recruitment, utilizing a rest interval for anaerobic alactazide recovery and ensuring an appropriate set duration in circuit mode.

Phase 4: Explosive - Reverts the repetition scheme to the 5 / 6 / 6 intervals, and the intensity is sustained at a high level with an RiR of ~3. By utilizing the 1-0-2 cadence once again, the final set duration is brought back to 71 seconds, including breaks.

Phase 1: Isokinetic - Starts by targeting 15 repetitions at a very low intensity of ~10 repetitions in reserve (RiR). It uses a 2-0-2 cadence, resulting in a total set duration of 60 seconds. Very low intensity to rebuild confidence and gently reactivate the muscles.

Phase 2: Isokinetic - Implements a slight intensity progression by lowering the RiR to ~7-8. The volume target remains at 15 repetitions. The cadence is kept steady at 2-0-2, which maintains the total set duration at 60 seconds.

Phase 3: Isokinetic - Introduces an eccentric overload. The volume progresses to 20 repetitions, and the intensity increases to an RiR of ~5. The cadence shifts to a faster 1.5-0-1.5 tempo, which keeps the total set duration steady at 60 seconds despite the increased number of repetitions.

Phase 4: Classic - Increases intensity in the concentric phase. This phase maintains the volume at 20 repetitions and the intensity at an RiR of ~5. By utilizing the same 1.5-0-1.5 cadence, the final set duration remains consistently at 60 seconds.

Phase 1: Classic- Targets 15 repetitions at a very low intensity of ~10 repetitions in reserve (RiR). It uses a 2-0-2 cadence, resulting in a total set duration of 60 seconds.

Phase 2: Classic- Implements a slight intensity progression by lowering the RiR to ~7-8. The volume target remains at 15 repetitions using the classic method. The cadence is kept steady at 2-0-2, which maintains the total set duration at 60 seconds.

Phase 3: Eccentric- Provides low intensity in the concentric movement while facilitating strength initiation through the eccentric stimulus. The volume progresses to 20 repetitions, and the intensity increases to an RiR of ~5. The cadence shifts to a faster 1.5-0-1.5 tempo, which keeps the total set duration steady at 60 seconds despite the increased number of repetitions.

Phase 4: Classic- Increases intensity in the concentric phase while maintaining the volume at 20 repetitions and the intensity at an RiR of ~5. By utilizing the same 1.5-0-1.5 cadence, the final set duration remains consistently at 60 seconds.

Phase 1: Classic - Utilizing 8 / 8 repetition intervals at a lower intensity of ~6-8 repetitions in reserve (RiR). It uses a 1.5-0-1.5 cadence, resulting in a total set duration of 58 seconds, which includes a 10-second break between intervals.

Phase 2: Classic - Progresses by increasing the volume to 10 / 10 intervals, while the intensity scales up to an RiR of ~3-4. The cadence adjusts slightly to a 1.5-0-2 tempo, resulting in an extended total set duration of 80 seconds, which again incorporates a 10-second break. Continues the first phase to ease into continuous training.

Phase 3: Classic - Shifts away from intervals to a continuous set of 18 repetitions. The intensity steadily progresses to an RiR of ~2-3. The cadence remains constant at 1.5-0-2, leading to a continuous set duration of 63 seconds.

Phase 4: Classic - Continuing the continuous volume increase up to 20 repetitions. This phase reaches the peak intensity for the protocol at an RiR of ~1-2. By maintaining the 1.5-0-2 cadence, the final set duration is extended to 70 seconds.

Phase 1: Classic - Prepares the user for high intensity by utilizing 6 / 6 repetition intervals at a low intensity of ~8 Repetitions in Reserve (RiR). It uses a 2-0-2 cadence, resulting in a total set duration of 53 seconds, which includes 5-second breaks.

Phase 2: Classic - Shifts to a continuous 12 reps, while the intensity scales up to an RiR of ~5-6. The cadence remains steady at a 2-0-2 tempo, bringing the continuous set duration down to 48 seconds.

Phase 3: Classic - Utilizes 5 / 5 / 5 repetition intervals, allowing the intensity to climb further to an RiR of ~4. The cadence adjusts slightly to a 1.5-0-2 tempo, extending the total set duration to 62.5 seconds, which again incorporates 5-second breaks.

Phase 4: Classic - The volume is pushed to a continuous 15 repetitions, achieving the highest intensity for the protocol at an RiR of ~2-3. By maintaining the 1.5-0-2 cadence, the final continuous set duration lands at 52.5 seconds.