WEEK OF OCTOBER 13, 2014
COACHES NOTES: This week I want you to do 3 sets of 12 reps (1/2 + 1 reps). For those of you new to the “1/2 + 1 Reps” you will perform each exercise for total of 12 reps and your rep will consist of going from starting position to 1/2 range of motion (ROM) then back to starting and the through full range of motion……this equals 1 rep (1/2 + 1). Repeat for a 12 reps and 3 sets total then move on to the next exercise and repeat. This variation of doing reps will allow you to keep your muscle fibers under tension more or time under tension (TUT). Focus on good form and smooth controlled movements. If you have questions email me, Keith@1fwtraining.com.