These terms will show up again and again in the workouts, and are meant to cue you in to how you are expected to perform each movement. Where additional instructions are necessary, they have been included in the workouts themselves. If you’re ever confused on how to read the workouts, check back here to refresh yourself on how each of these techniques are utilized.
747 Sets. These sets help increase work capacity by building power and endurance. These are super-tough and will challenge even the strongest athletes. Beginning with 7 reps using a moderate weight, and without resting, increase the load and complete 4 reps. Finish the set by doing another 7 reps using a lighter weight.
Daily Undulating Periodization (DUP). A very structured program that rotates Max Effort, Dynamic Effort, and Repetition Effort exercises on a daily or weekly program.
Dynamic Effort (DE) Sets. These sets are inspired by powerlifting legend Louie Simmons and his conjugate method. Dynamic effort sets build strength and speed by working at a moderate intensity (55–70 percent) with max bar speed for only 2–3 reps for 8–10 sets.
Glute Bridge/Hip Thrust. The Glute Bridge is performed on the floor, while a Hip Thrust is done with your shoulders elevated on a bench.
Lower Body “BIG 3”. For the purposes of this book, this is understood to be the Deadlift, Squat, and Lunge.
Max Effort (ME) Sets. This is your traditional strength training, performed by working at high intensity (80–100 percent) for 1–5 reps and 3–8 sets.
Mechanical Drop Sets. Instead of simply dropping the weight to continue a set, you “drop” to an exercise with more mechanical advantage. (For example: moving from a Shoulder Press to a Chest Press to continue the set.)
Metabolic Resistance Training. New-school circuit training, focused on heavy weight training.
Mobility. The ability to produce a desired movement.
Post Activation Potentiation (PAP) Sets. This method pairs a heavy compound exercise (Dumbbell Chest Press, for example) with a lighter, dynamic exercise (such as Plyometric Push-Ups). By combining a strength exercise at 75–85 percent of max, immediately followed by a similar power exercise, you build explosive power.
Pre-Exhaust Sets. Sets performed by pairing an isolation exercise for a muscle group and, with no rest, doing a compound movement of the same muscle group.
Prehab. Prehab is a proactive approach to avoiding injury by activating inactive and underdeveloped muscles at the three key joints in the lower body: the ankles, hip, and lower back/core.
PSD Sets. Utilizes the old-school bodybuilding techniques of a pre-exhaust set, a strength (or max effort) set, and a mechanical drop set.
Repetition Effort (RE) Sets. Repetition effort sets build massive size by working at a moderate intensity (65–75 percent) for only higher volumes of 8–12 reps for 3–5 sets.
Stability. The ability to resist an undesired movement.
