How to Read your Training Program
Your program on CoachRX will look like this:
This is the order in which you’ll do the exercises. If you see C1 and C2, those are supersets. A superset means you do the first one (C1), take a break, and then do the second one (C2). You’ll rest after C2 before starting over.
When you open up an exercise it will have a video example of how to do it.
Most of the form videos are already on CoachRx, and we added a few of my own. If a video looks old, wrong, or is missing, please send us a message on CoachRx.
Below the video and exercise name, you will find the necessary information to perform the exercise correctly.
It looks like this:
Tempo: 2112
Notes: watch the video for proper form and foot placement
Rest b/t sets: 30s b/t legs - 90s b/t sets
Warm-up to the first working set as needed.
S1: 10 reps @ 8 RPE
S2: 1 RIR @ add weight
S3: max reps @ same weight
Tempo is the amount of control we want you to perform the exercise at. You can read more about it here.
Notes are information you need to help you perform the exercise correctly.
Rest is the amount of time we want you to rest between sides/limbs and sets. It is important to adhere to these rest periods as much as you can. If you are to deviate from the rest periods, take more, not less.
S1, S2, and S3 are the exercise sets.
These will be in RPE or RIR and you can read more about those here.
If the exercise is a percentage-based one such as squat, bench press, or deadlift, we will show something like this:
Week 1: 80% for 10 total reps
Week 2: 77.5% 5x3
Week 3: 75% 5x3
Week 4: 85% 4x2
When you open up “Add results for B” it will look like this:
Here’s where you can keep track of the weight you used, any notes you need for next time, and mark it complete when you’re done.
Feel free to upload videos for yourself, but if you need help with form, please send ALL form videos to CoachRx so we can review them.
If you have any questions about how to read your program or anything else, don’t hesitate to reach out.
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Thank you! Jay and Ali
