Endeavor Online FAQ's

What does a “Group” of exercises mean?
Exercises in a given group should be performed in a small circuit. For example, you might have a program that starts with:

Group A Exercises
Broad Jump: 3 x 5
1-Leg Glute Bridge: 3 x 20s/side
Front Plank: 3 x 20s

In this case, you would perform one set of Broad Jumps, one set of 1-Leg Glute Bridges, then one set of Front Planks before returning back to your next set of Broad Jumps. You would continue this mini circuit through three times until all of the sets and reps for each exercise are complete.

How do I know what weight to choose?
For every resistance exercise, you want to choose a weight that allows you to perform the entire set with perfect form. In the case of sets that are repetition based (instead of time based), the goal is to finish the set with the ability to perform one extra rep with perfect form. In other words, if you have a set of 8 repetitions on a Dumbbell Reverse Lunge, choose a weight that would allow you to perform 9 reps perfectly, but simply stop at 8. If you feel that you could perform 10 or more reps with a given weight, then increase the weight for the next set.

What does it mean if the sets and reps say something like: 3 x (2x3) or 3 x (4x5s)/side?

In the first scenario, this would mean that you perform three sets of the exercise, but each set consists of two mini sets of three repetitions. In other words, instead of doing 6 consecutive reps, you would perform three, take a 10-15s break, then perform three more. This is a strategy to help improve maximal strength, while preserving perfect form. Similarly, you may see something like 4 x (4x1), which simply means you would perform a single repetition, wait 10-15s, perform another rep, wait 10-15s, perform another rep, wait 10-15s, then perform the final rep. These four “clustered” repetitions make up one set.  It’s important to note that the “waiting” in this example is completely unloaded, so if you’re performing a Bench Press, the bar should be racked during the waiting period; if you’re doing chin-ups, you shouldn’t be holding on to the bar. “Waiting” means complete rest.

In the second example, the same concept applies, but now each repetition is a five second hold instead of a set number of repetitions and the rest between each rep is only 2-3 seconds. As a quick recap:

Cluster sets that are repetition-based require 10-15s rest between each “mini-set”
Cluster sets that are time-based require a 2-3s rest between each “mini-set”

How much rest should I take between sets?
This depends on the exercise. For speed and power work, you should always be COMPLETELY rested. If you’re still catching your breath, take more time before you do your next set. With resistance training exercises, take about 30s in between sets of an exercise in any given “Group.” In some circumstances, resistance training exercises will be designed in a circuit, in which case you should move from one to the other as quickly as possible to create more of a conditioning effect. In these cases, instructions will be given on the program.  

What am I supposed to do when I completed all 4 weeks of the program?
When you’ve completed all 4-weeks of your program, it is time for a new program. Because all of our programs have built-in progressions and cycle different athletic qualities to ensure that you’re constantly developing (and don’t plateau), it’s important that you don’t just repeat the same program over and over. If your next program is not available to you when you complete your current one, notify a member of our staff and we’ll get your new program to you right away.

How do I fill in the program?
You want to document everything you’ve completed throughout the program. If you do something that does not require any external equipment/loading (e.g. sprints), you simply want to put an ‘X’ in the box. In all other cases, you want to write a description of the resistance you used. This would include the height of boxes for jumping, the color of resistance bands, the weight of medicine ball, dumbbell, and barbell based exercises, external loading for chin-ups, weight of weight vests for rowing, isohold, and conditioning variations, etc.

If you fail to perform the given number of reps for any set, you should write that as well. For example, if you were performing a set of Dumbbell Chest Press with two 60 lb dumbbells for 10 reps, and you only got 8, you would fill that in as “60s x 8”. If you get assistance on the last two reps, you would write that in as “60s x 8 + 2H”. The more information you can provide, the better.

What does 3sec (or 5, etc) negative mean?
If you see “3s ecc” or “3s neg” in your program, it means you need to perform the “lowering” portion of the exercise in three seconds. For example, lowering the bar to your chest in a bench press, descending down into a squat, or going down in a chin-up would all be considered lowering or “eccentric” or “negative” phases of the exercise. In all cases, the load should be controlled, but this adds more time to the lowering portion of the lift, which can help improve strength and size, depending on how it’s implemented.

What does 1 x F means?
“1 x F” refers to performing a set to failure. Failure sets should be performed for AT LEAST the same number of reps as the previous sets, but now you’re continuing on until technical failure. Technical failure refers to when you’re no longer able to perform the exercise with perfect form. If you can grind out more repetitions with subpart form, it doesn’t matter. Maintaining perfect form is what will get you the best results, while ensuring that you don’t get hurt.