Follow the training variables below for the four Introductory Workout exercises. These variables allow you to develop a great balance between strength, endurance and movement control.
Sets: 4 sets per exercise.
- that is 4 sets for double-arm or alternating-arm exercises
- and 2 sets per side for single-arm exercises
Reps: 14 per set.
Tempo: 5 seconds per rep.
Rest Between Sets: 30 seconds between each set.
Transition Between Exercises: Allow 60 seconds to change the position of band anchor-point / cable-height.
Load:
Choose a load that allows you to feel that you have worked at an appropriate level of intensity at approximately 14 reps.
When first learning the exercises in this course, we suggest you should be exercising at a low to moderate level of intensity (where the load feels 'light' to 'moderate'). Once you feel confident performing the introductory workout (and as you move onto future KLT workouts) you may choose to train at a higher level of intensity (where the load feels 'moderate' to 'heavy'). Apart from during elite athletic training - it is rarely necessary to take exercise to the extreme (high risk) levels of maximum effort or exhaustion.
Reduced Duration Workout
If you feel more comfortable with a shorter duration training session or if you are quite new to weight training then it is a good idea to half the workload by reducing the training volume to 2 sets per exercise (that is 1 sets each side for asymmetrical single arm / single leg exercises). At just 2 sets per exercise you can expect the workout to take about 15 minutes to complete.
Training Frequency
By committing to regular Kinetic Link Training workouts, you will begin to experience many of the long-term health benefits that arise from consistently performing full-body functional strength training.
We recommend that for best outcomes, you should be performing 3 KLT workouts per week.
This level of commitment should be sufficient to achieve great outcomes from your training. However, if there is an inclination to do more, as many as 4 - 5 sessions may be undertaken. More than this is not recommended - you still need rest days. Unless you are an experienced strength training athlete, it is probably not a good idea to perform strength training at a high intensity more than 2 days in a row.