The Vertue Method by Shona Vertue

Author:Shona Vertue
Language: eng
Format: epub
Publisher: Hodder

HOW TO READ THE PROGRAMME

EXERCISE

REPS

TEMPO

REST

A1

Kettlebell Goblet Box Squat (here)

12–15

2110

10s

REPEAT X 3 SETS

Exercise letters and numbers – the letters and numbers in the first column tell you the order in which to perform the exercises. The letter will represent a set and the number will obviously determine the order. For example: A1 will always be the first exercise of the first set. In the example above you will perform 3 x sets of exercise A1 before moving through the remaining A exercises. Once you’ve finished the A exercises you will move onto the B exercises, then the C exercises, and so on.

Exercise names – the second column represents the exercise names. These exercises and their alignment cues and instructions can be found using the page numbers as listed next to the exercise.

Reps – The third column tells you the repetitions to perform. If an exercise involves performing a movement on the left and right side of your body, the number of reps refers to the number you need to perform on each side. The number shows you the minimum and maximum requirements for each set. Remember, if you can do more than the required maximum, it’s not hard enough, so go heavier with your weight.

Tempo – The fourth column instructs you on the pace of the movement. Tempo teaches you to focus on slowing or speeding up movements to create a more intense workout. From a more technical perspective, you can also increase and manipulate strength developments by slowing down the eccentric phase of a movement (the eccentric phase being the lowering portion of an exercise, where the muscle is lengthening while still being under load). Here’s how to read tempo, using the example of 4010:

4 – The first number represents what is called the eccentric phase, and it gives the seconds it should take to lower into the movement. With a squat it would mean 4 seconds to lower into the bottom part of the movement.

0 – The second number represents the time I would like you to take at the bottom of the movement.

1 – The third number indicates the time it takes to get back up, or what is known as the concentric phase. In a squat it would be the time it takes to stand back up.

0 – The last number represents any pause at the top of the movement before beginning the next repetition.

Rest – It’s really important that you follow my instructions on rest, and yes, it includes the time to get in position for the next exercise. If it says 10 seconds, it will usually only give you enough time to go from a squat position to the floor for a push-up position; there will be no time for selfies.

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