Dabble with Four Sets

Most of you wake up and decide how many sets should you complete in your work for the day.

Valid decision.

I like four. Four is quick and to the point...for plyometrics, speed, and agility. For strength, four sets takes a longer period of time. But, there is a strategy towards the completion of four sets that will be explained below. First, why four sets?

1) Four sets allows you to do two sets per side. If you are jumping, you can complete two sets of 10 reps per side. It's a good number. Nothing to confuse. All in all, easy counting.

2) Four sets shifts your mind. Since four sets over fast movement does not last too long but delivers a good and effective workout with results, you have to train your mind to accept the challenge. Set #1 is a little more difficult than your warm-up pace. Set #2, you are in it to win it, which means your recovery period between set #1 and #2 has to include a sharp focus - no ho-hum, nonchalant restarts. Attack any misteps. Set #3 is identical to set #2 but with more precision as your muscles and muscle movement adjusts. Take a 50m sprint for instance. By set #3, your time should be fastest, arms swinging at the right height and speed, foot placement is on point. So, in set #4, you go all out, give everything you have left whether you sprint, jump, or change directions with quickness (agility).

3) Four benefits a hectic or rushed schedule. Complement your hurry. Speed, agility, and plyometrics are three modes of performance that allow you to get in an effective workout and to move on to your next checklist of your day. 

4) Just do it. No explanation needed. But, you can refer to the post on Motivational Level I.

The Strategy

Part of the strategy of execution agrees with reason #2 for why four sets are selected. The others:

1) Pick a place to do your speed, agility, or plyos. Make it easy: your basement, your neighborhood, an adjacent park, a parking lot, a nearby field, court, or roller rink. You get it.

2) Visualize yourself performing the workout before you begin. See the location in your head as a part of mental imagery.

3) Pick your time of day and how you will get in and get out.

4) Plan to do it again because it works, and you will move with a difference.

Alright, have at it! Let me know how it goes.

Derek | @teemptraining 

derekteempt@gmail.com