Iron Athlete Tiffany Hendrickson Getting Ready For A Competition

Training Methods Series: Part 5

Tri-Sets

To perform a Tri-Set, complete three exercises in succession with no rest between exercises.
Tri-Sets are an effective means of boosting intensity (more work in less time) and completing training in a time-efficent manner.

Examples:

The first example provides nearly comprehensive stimulus for the upper body. In the case that training time is limited, this is an effective means of addressing upper body training.

3-5 sets:
Each exercise to failure. No rest between exercises.
4-6 Weighted Chin-up
8-12 Machine or Dumbbell Pullover
4-6 Weighted Dip
(rest 1:30 between rounds)

3-5 sets for total reps:
Each exercise to failure. No rest between exercises.
Max Strict Handstand Push-up
Max Strict Pull-up
Max Strict Ring Dip
(rest 2:00 between rounds)

1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Machine Pullover
8-12 Supinated Pulldown
8-12 Bent Barbell Curl
(rest 1:30 between rounds)

Single Muscle Group Tri-Sets:
Combine three exercises that work the same muscle group. It is typical to start with the largest/heaviest movements and progress to the smallest/lightest movement.

Examples:

1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Machine Pullover
8-12 Supinated Pulldown
8-12 Seated Row
(rest 1:30 between rounds)

1-3 sets:
Each exercise to failure. No rest between exercises.
8-12 Close Grip Bench Press
8-12 Machine Dip
8-12 Cable Triceps Pushdown
(rest 1:30 between rounds)

Tri-Sets are an excellent choice when the objective is brief high intensity training sessions. The duration and volume are low enough to allow for high intensity work and yet long enough to provide a potent stimulus.

August Schmidt

-Bachelor of Science, Auburn University 1997
-Master of Education, Northern Arizona University 2005

-USA Weightlifting Club Coach 2001
-CrossFit Level 1 Instructor 2009

-USA Weightlifting National Coach 2012
-EVCF Regional Team Coach 2013, 2014, 2015, 2016, 2017,2018
-EVCF CrossFit Games Team Coach 2014
-Coach CrossFit Games Masters Athlete (Bruce Briggs) 2018
-Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)

-5 x American Masters Weightlifting Champion
-5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
-3 x Masters Nationals Weightlifting Runner-up
-President of Arizona Weightlifting Federation – LWC 48, 2016-current

This Post Has One Comment

  1. August, this is excellent. Been following a lot of our garage sessions this summer with good results. Keep on posting this content, love it! I’ll be Trish setting next week!

    Gene

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