Farrell’s Operation Manual
Farrell’s Strength Training Instructor Handbook
Farrell’s Strength Training Instructor Handbook
Table of Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Strength Training Instructors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Instructional Training Breakdown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Keys To Success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
The Anatomy of a Class . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Technique Review . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Classic Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
ISO Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Drop Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Super Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Pump Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Density Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Tools . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Inclement Weather Policy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
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Farrell’s eXtreme Bodyshaping, Inc.®
Farrell’s Strength Training Instructor Handbook
Introduction
Congratulations on being selected as part of the Farrell’s eXtreme Bodyshaping Inc.®
family of strength training instructors. This handbook serves as a guide to prepare you
for teaching high-quality strength training classes. In it, you will find ideas for basic class
structure, teaching routines and helpful hints from other instructors.
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Farrell’s Instructor Certification Outline
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Level I . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Level II . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Level III . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Maintaining Certification Levels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Trainee
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Farrell’s Instructor Certification Outline
Below is the outline for Farrell’s eXtreme Bodyshaping instructor certification. The compensation rate is dependent upon evaluations, experience and
certification levels, which are determined independently for kickboxing and
strength training.
Trainee: To become an instructor, the following minimum requirements must be met:
•Requirements:
* Completion of all employment paperwork prior to training.
* A minimum of 3 training sessions with a location manager or instructor trainer.
•Benefits:
*Beginning compensation is the minimum instructor rate.
Level I: To achieve Level I certification, the following requirements must be met:
•Requirements:
*A minimum of 3 training sessions with a location manager or instructor trainer.
*Attend a minimum average of 3 classes per week.
*A minimum of 6 months as a trainee instructor.
*Teach a minimum of 25 classes.
*Pass the Level I test and attend required quarterly certification class.
•Benefits:
*Compensation at the second level instructor rate.
*A 25% merchandise discount.
Level II: To achieve Level II certification, the following requirements must be met:
•Requirements:
*A minimum attendance at 3 quarterly area training sessions --1 at Level I, plus 2
more.
*Attend a minimum average of 3 classes per week.
*Teach a minimum of 50 classes at Level I.
*A minimum of 12 months consistent, successful teaching experience at Level I.
*Complete a minimum of 1 staff evaluation/performance review.
*Pass the Level II test and attend required certification class.
*Current certification in CPR and First Aid.
•Benefits:
*Compensation at the third level instructor rate.
*Free tuition granted for the instructor.
*A 25% merchandise discount.
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Farrell’s Strength Training Instructor Handbook
Farrell’s Instructor Certification Outline
Level III: To achieve Level III certification, the following requirements must be met:
•Requirements:
*Attend a minimum average of 3 classes per week.
*Attend a minimum of 3 additional quarterly area training sessions -- 1 at Level II plus
2 more.
*Teach a minimum of 50 classes at Level II.
*A minimum of 12 months consistent, successful teaching experience at Level II.
*Pass the Level III test and attend required certification class.
*Current certification in CPR and First Aid.
•Benefits:
*Compensation at the highest level.
*The same discount benefits as Level II apply.
*Instructor training opportunities.
Maintaining Your Certification and Benefit Eligibility:
• Maintain a minimum average attendance of 3 classes per week. (Combination of
teaching and attending, with a minimum of participating -- not teaching -- 2 classes a
week. Approved time off weeks will not count in the average.)
• Teach a minimum average of 1 class per week. If certified in both kickboxing and
strength training, teach a minimum of 2 kickboxing and 2 strength training classes
per month.
• Attend at least 1 quarterly area training per year and turn in physical testing results
and manager evaluation.
• Level II and above must have a current CPR certification card on file to keep certification.
Leave of Absence:
Instructors may take an extended leave of absence for personal reasons (i.e. injury
recovery, illness, maternity/paternity leave, etc.) from classes and teaching. This time
off does not count in the average for maintaining eligibility.
Upon returning, instructors may be granted up to 3 months to return to
teaching without losing benefits. This provides the instructor time to work on personal
physical training. After an extended time off, an instructor may be required to attend
training before returning to a teaching role. Certification and benefit eligibility will be
lost if the instructor doesn’t return to a teaching role after 3 months. No more than
one 3-month leave will be granted in any rolling 12-month period.
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Instructional Training Breakdown
Part One:
During the first class, you will be evaluated and interviewed by an instructor trainer and/
or manager to determine if you qualify for hiring. The orientation class covers basic
upper and lower techniques demonstrated by an instructor trainer. You will perform
these techniques during class and receive tips on improving your form. In addition, you
will demonstrate counting with the techniques. Whether selected for hire or not, please
practice the suggestions to improve your technique. If selected for hire, you will be
asked to practice your counting and form before setting up a time with the instructor
trainer to practice teaching part of a class.
Part Two:
Once you complete the new hire paperwork, you may attend Part 2. The second class
reviews techniques again as you practice instructing a class. Bring a copy of the upper
and lower critique sheet. The instructor trainer will evaluate your form, counting pace
and presentation style, then provide suggestions. The instructor trainer may suggest that
you work on your techniques more before moving on to the next step. Please practice
these suggestions. Depending on your skills and progress, you may be asked to practice
teach more than one class. Once you master this part, arrange a time with the instructor
trainer to lead an entire class.
Part Three:
This is your opportunity to instruct a resistance bands class. Plan to set up the music,
greet students and collect attendance cards. Remember to start class on time. The
instructor trainer will provide feedback on your form, counting pace and presentation
style. Please practice these suggestions. Once you master this section of the class work,
you are ready to work as a sub instructor or go on the schedule as a regular instructor.
Congratulations! You are now a trainee level instructor. Plan to teach 25 classes in the
next 6 months to prepare for Level 1 testing. Keep up the hard work.
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Keys to Success
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Basic Teaching Suggestions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Counting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
A 10 Week Course . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Before Class Starts
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Keys to Success
Below are basic tips to make sure Farrell’s Strength Training classes are fun
and effective. Teaching is a balancing act between beginner and FIT students.
These tips prepare you to teach an intense, focused and motivating class that
appeals to all.
Before Class Starts:
•Have a plan before you step on the floor. A written plan is very helpful, especially
for your first few classes. Some instructors write notes to themselves to smile, say
words of encouragement, make comments on how to do certain techniques, which
exercises they are going to teach, etc.
•Arrive at least 15 minutes early to greet everyone. If you are opening the building,
plan to arrive 20 to 25 minutes early. When you start class, say, "Hi, my name is...”
Most people don't know who you are and are too afraid to ask your name. If your
location has an instructor name board, post your name.
•If you don’t know how to work the headset and the volume controls, ask the location manager or another instructor. Notify the location manager if the battery supply
runs low or there are any other equipment problems.
•Pick a CD that is very upbeat. We recommend using some of the kickboxing CD’s.
You may bring your own, but the music must be upbeat and free of obsenities. Please
clear your music with the location manager. Remember, people have a variety of musical tastes. The music should energize the room.
•Turn the music on, but keep the volume low until class time. Turn up the volume of
the music and mic when class begins.
•Personally collect the attendance cards. This will help you to learn your students’
names and build an important connection. If a student doesn’t have one, ask him/her
to complete a guest sign-in sheet. Five minutes before class starts, take a quick head
count, and make sure you have same number of cards as students.
Note: All instructors MUST wear and use the microphone for the entire class period. Instructors must also wear clean martial arts shoes in good repair and a Farrell’s instructor shirt, available in our proshop. Preferred attire is a black instructor shirt, black pants or shorts, and black
shoes.
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Keys to Success
Basic Teaching Suggestions:
• Introduce yourself and remember names -- attendance cards can help with this.
• Start and stop the class on time. In the early classes on each new muscle group, you
may need to run a little long, so please let people know this at the start of class.
• Stress that the main goal is to burn out each muscle group (muscle failure). Muscle
failure is described as being unable to do another repetition with proper technique.
• Check for students wearing appropriate shoes. If they are not, instruct them to go
bare foot or purchase soft soled or martial arts shoes. These are available in our
proshop.
• At the beginning of a new session, have students start with lighter bands and not use
medicine balls for the first two or three lower body classes.
• Your job is to help each student reach a level 10 and make it FUN. Keep voice and
tone upbeat and energetic. Work first, talk second.
• Remember, it is OK for students to see you struggle to complete a set. Demonstrate
what we say, “Work to muscle failure!”
• Go to the next set when it is time. The students will catch up. The only exception is
in the first two classes of lower and upper body workouts.
• Give pointers before and after class to individuals. Give general suggestions during
class. The only exception is if the activity could cause an injury.
• Praise in public – correct in private. Individually.
• Bands are available for sale – please do not loan out location property.
• If a band breaks, please leave it for the location manager.
• Follow the Farrell’s extreme Bodyshaping Manual© exercises.
• Encourage students to use the correct color of bands. Some students do not push
themselves to the next level while others will use a high color and may not be able to
do the move correctly.
• If a student can do at least sixteen moves in a higher color with correct form, they
should be working with that color. If they are doing all 48 moves with good form,
they should move up.
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Keys to Success
Counting:
How should we count classic sets? The pacing of counts is very important to working
the muscle appropriately and developing the best muscle definition.
Slow set – When counting the slow sets, it is important that students have time to get
to a fully contracted muscle before stating the number. The stating of the number is
the prompt to move full range of motion back to the contracted state. There should
be no pause in movement at the non-contracted state. It should be one fluid motion.
The pause is in the contracted state while waiting for the instructor to say the number.
Fast set – When counting the fast set, it needs to be a controlled thrust to the
contracted move, and then a controlled release back. There should be no pause at the
number; it should all be fluid motion.
When do you count? This is typically the place of the highest resistance. In addition,
saying the number is the signal to the student to move. This also ensures consistency across
programs. In general, students naturally pause waiting to hear the number and make the
transition.
Additional Counting Tips:
• Exercises should be consecutive within each muscle group with little to no breaks
between exercises. Keep the class moving and energized. When you change muscle
groups, give a 30-second break or add some cardio moves to keep the heart rate
elevated.
• When counting, it is better to go a little too slow than a little too fast. Too slow still
allows a full range of motion.
• The speed of the band should be the same going down as it is going up. Keep the
band from bouncing back. There should be controlled motion all the way.
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Farrell’s Strength Training Instructor Handbook
Keys to Success
A Ten Week Course:
This is a suggested schedule for teaching strength training to guide you through teaching
the 10 week Farrell’s course.
Not following proper execution of the techniques during the strength training class could
lead to injury or failure to properly work the intended muscles. It is important to start
with bigger, core muscles and move to smaller, supporter muscles.
We have two sets of muscle group orders for our strength training program to best work
the muscles. Please make sure to use both orders while creating class plans in all types of
sets.
Upper Body Day
Lower Body Day
Upper Body Day
Lower Body Day
1.
2.
3.
4.
5.
1. Quads – 4
2. Hamstrings - 3
3. Inner / Outer Thigh - 2
4. Gluteals - 2
5. Abdominals - 4
1.
2.
3.
4.
5.
1. Gluteals - 2
2. Hamstrings - 3
3. Quads - 4
4. Inner / Outer Thigh - 2
5. Abdominals - 4
Chest - 4
Back - 3
Shoulders - 3
Triceps - 4
Biceps - 4
Chest - 4
Triceps - 4
Back - 3
Biceps - 4
Shoulders - 3
10 WEEK SET ROTATION
• Weeks 1 and 2 – Classic Sets. (We do 3 Back and 3 Shoulder exercises on Upper
Body Day and 3 Hamstrings on Lower Body Day to complete the class in 45
minutes.)
• Week 3 - Introduce ISO Sets
• Week 4 - Introduce Drop Sets
• Week 5 - Introduce Pump Sets
• Week 6 - Density Set intro (15 minutes)
• Week 7 - Introduce Super Sets
• Week 8 - Density Sets (30 minutes)
• Week 9 - Density Sets (15 minutes)
• Week 10 - Density Sets (Full class)
Note: Remember to change the exercises in your routines but not the ORDER of the
muscle groups. Do not just do all super sets. The students shouldn’t know exactly what
they will be doing in class. They should be wondering when they walked in the door,“What
are we going to do today?” So develop your class plan with the frame of mind that would
be more like a kickboxing class. If it appears that the class is confused by your routine, slow
it down a bit and readjust your class plan so the students are able to work to their level 10.
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Farrell’s Strength Training Instructor Handbook
The Anatomy of a Class
Warm-up and Stretch:
Before starting to lift bands, it is important to warm up muscles to prevent injury. After
class, just as with kickboxing, it is important to stretch muscles while they are warm to
encourage flexibility and to lessen soreness. Stretching helps reduce lactic acid which
creates muscle soreness. This is the time that people can push/increase their flexibility.
Encourage students to continue stretching after class, if they have time. Encourage students to stretch muscles that were worked within class.
Lower Body ST days:
Light warm-up: Two minutes of any combination of the following: jogging in place, high
knees, butt kickers, front kicks, fire feet, simulated jump rope. If you want to do more
than two minutes, start warming up before the class time starts.
Light stretching: Two minutes maximum of a combination of the following stretches:
double wide stance hamstring/glut stretch, hurdlers’ stretch, runners’ stretch, pull knees
to the chest, lying on one side quad stretch. This is to be done at minimum at the end of
class.
Upper Body ST Days:
Light warm-up: Two minutes of any combination of the following: jumping jacks, Nordic track, front punches, simulated jump rope. If you want to do more than two minutes,
start warming up before the class time starts.
Light stretching: Two minutes maximum of a combination of the following stretches: arm rotations, arms across the body, single arm triceps stretch, shoulder shrugs, gently
swing arms front to back. This is to be done at minimum at the end of class.
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Farrell’s Strength Training Instructor Handbook
Technique Review
The information discussed during training will give you a description of how
each of the moves should be performed and described to students in class.
See the Farrell’s manual© and the Strength Training Instructor’s Guide for pictures, counting notes and standard description.
Example:
Push-ups: Use figure 8 band. Instruct students to place the band on as if they were putting on a vest. In the first class with new students, ask if anyone in the room did at least
48 push-ups during testing. If any hands go up, have them use a band. Encourage women
to do push-ups on their toes instead of going to a band right away. Bodies need to be in
a straight line.
We will discuss the details of each exercise during training. You should always refer to
the Farrell’s Manual© when teaching the moves to students.
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Types of Sets
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ISO Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Drop Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Super Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Pump Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Density Sets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Classic Sets
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Classic Sets
Classic Sets Outline:
•Each time a new session starts, we begin with classic sets for the first 2 weeks.
•Classic Sets are then mixed in with Drop Sets and Super Sets to add variety.
•Explain why we are doing this.
•Strive for muscle failure.
•Learn proper form for each exercise and focus on technique.
•Shock muscles beyond normal use.
Drop Sets
Counting for Classic Sets:
Each exercise is broken down into 3 sets: 16 slow, 16 fast, 10 to 15 second break, and then
16 slow. You will instruct all three sets of 16 for a total of 48 repetitions.
If students are unable to complete the first set of 16 with good technique, recommend
they move down to a lower color band. The goal is to move up in color band, but it’s also
important that they perform the exercise with good form. If they complete the first and
second set of 16 but not the third, they should keep this band color for the next class.
If they complete all three sets with good form, they should move up to the next color.
Encourage students to reach “muscle failure,” which means they are breaking down and
rebuilding muscles at a faster rate.
Ideally, students should be completing the first two sets and struggling with the third set
of each particular exercise. If a student can only get through the first 8 counts on the
third set, instruct the student to hold the band in a position that is difficult until you finish
counting. Have the student mark down on the chart the number completed in that third
set. Tell the students it is their goal to beat the recorded number the next time.
The goal when performing the Classic Sets is to reach muscle failure during the first 32
moves and then again in the last 16.
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ISO Sets
ISO Sets Outline:
•
•
•
•
•
•
•
•
Introduce during week 3
The goal is to focus on the muscle and exhaust it by holding a position.
Only done as the last exercise in a muscle group.
Only one exercise per muscle group.
Increase band resistance if you can perform all exercises with good form.
Remember to breathe when holding a position.
Use the band color you regularly use for the classic set.
Low = first point of resistance (10% level), Middle = middle point of exercise (50% resistance), High = almost at the final point of resistance (90% resistance).
ISO Set Exercise Routine
COUNT
SPEED
Low-release, middle-release, high-release
Low-release, middle-release, high-release
Low and hold, middle and hold, high and hold
10 second break, then perform a second time
Hold for 8 slow counts
Hold for 8 slow counts
Hold for 8 slow counts
• For single arm/leg routines, (standing leg curl, for example), do the set on one side, then immediately switch to the other side where the second set is performed.
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Farrell’s Strength Training Instructor Handbook
ISO Sets
Upper Body Day
• Chest:
* Push ups (2)
* Fly (2)
* Incline Press (2)
* 1 Arm Fly (1 set each side)
• Back:
* Row (2)
* 1 Arm Row (1 set each side)
* Seated Cross Row (2)
* Rotator (2)
• Shoulders:
* Lateral raises (2)
* Press-field goal post start (2)
* Upright Row (2)
* Reverse Fly (2)
* Front Raise (2)
• Triceps:
* Standing extension(2)
* Behind the head press(2)
* Knee Extension (2)
* Straight Arm (2)
• Biceps:
* Curls(2)
* Hammer Curls (2)
* Wide Curls (2)
* 1 Arm Curls (1 set each side)
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Lower Body Day:
• Quadriceps:
* Squats (2)
* Lunges (1 set each side)
* Standing Extension (1 set each side)
* Single Leg Squat (1 set each side)
* Hip Flexion (1 set each side)
• Hamstrings:
* Standing curl (1 set each side)
* Seated curl (1set each side)
* Hen Pecked (1 set each side)
* Tail Lift (2)
• Inner and Outer Thigh:
* Inner (1 set each side)
* Outer (1 set each side)
• Gluteals:
* Kickback (1 set each side)
* Straight Leg Lift (1 set each side)
* Donkey kicks (1 set each side)
• Abs: (4 second holds)
* Sit Ups (lower from top L/M/H)
* Twist (left/mid/right)
* Shin kicks (left/mid/right)
* Bicycle (left/mid/right)
* Ab advanced count: L/M/H/M/Lx3
8 second holds
Farrell’s Strength Training Instructor Handbook
Drop Sets
Drop Sets Outline:
•Introduce during week 4.
•Drop Sets are then mixed in with Classic Sets and ISO Sets to add variety.
•Heavy band, low rep training for the additional breakdown of the deep muscle fibers leading to greater strength gains.
•Start most exercises with two band colors higher than you would normally use in classic
sets.
•Perform on the first exercise for each muscle group.
•Use for one exercise per muscle group.
•Best suited for compound exercises, as opposed to isolated bands exercises.
•Students should line their bands in front of them before starting the exercise.
•Keep band color if you complete all reps within the set.
•Change Band Colors if:
•You can do all of the reps in the set (band up).
•You can only do half of the reps in the set (band down) on the next slow count.
•The goal is to reach muscle failure on the first set. REACH FAILURE!
Counting Speeds and Band Colors
COUNT
SPEED
BAND COLOR
Count of 12
Count of 16
Count of 24
Very Slow
Classic Exercise Slow Count
Classic Exercise Faster Count
2 band colors up
1 band color up
Classic fast set color
MISCELLANEOUS
•Difficult to do with Ab and Inner/Outer Thigh exercises, so do Super Set exercises instead
•Get a full range of motion with each exercise.
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Drop Sets
The following exercises work well with Drop Sets. Avoid exercises that are difficult
to perform with good technique, as adding resistance to poor technique tends to
magnify those actions. Pick exercises that are easy to transfer to the next band. The
recommended number of band levels to increase above normal band color is listed in
parentheses.
Note: Exercises with bars are difficult to do in Drop Sets because it takes too much
time to change the bands on the bars. Also, limit the number of single-sided exercises
to stay within the 45-minute class time.
Upper Body Day
• Chest:
* Chest Fly (1)
* Incline Press (2-3)
* Standing Cross Chest Fly (3)
• Quadriceps:
* Squat (2-3)
* Seated Leg Extension (2-3)
* Straight Leg Hip Flexion (1-2)
• Back:
* Seated Row – Long Band (2-3)
* Standing Low Row (2)
• Hamstrings:
* Standing Leg Curl (1-2)
* Lying Leg Curl (1-2)
• Shoulders:
* Lateral Raises (1)
* Standing Shoulder Press (2-3)
* Standing Reverse Fly (2)
• Inner and Outer Thigh:
* N / A
• Triceps:
* Standing Triceps Extension (2-3)
* Behind the Head Press (1-2)
* Straight Arm Kickbacks (2-3)
* Behind the Back Extension (1-2)
• Biceps:
* Standing Curls (2-3)
* Lunge Curls (2-3)
* Hammer Curls (2)
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Lower Body Day:
Farrell’s eXtreme Bodyshaping, Inc.®
• Gluteals:
* Donkey Kick (2-3)
* Straight Leg Hip Raises (2)
• Abs:
* Drop sets really don’t apply with abs,
but Super Sets do!
Farrell’s Strength Training Instructor Handbook
Super Sets
Super Sets Outline:
•Introduce during week 7
•Super Sets are then mixed in with Classic Sets, ISO Sets and Drop Sets to add variety.
•Goal: Work muscles to exhaustion by not allowing rest time between exercises.
•Perform slow set & faster set of each exercise consecutively, with no breaks between
exercises. Then perform final slow set of exercises after a 10-15 second break.
•Take a 1 minute break between muscle groups with the option of additional calisthenics
during this time.
•Announce muscle group exercises to the class before performing the exercises.
•Use the same resistance of bands as done with Classic Sets.
•For upper body, pick four exercises per muscle group and perform them consecutively
without a break. This means you will need to add a fourth shoulder and fourth back
exercise when doing Super Sets for upper body.
•For lower body days, pick four exercises per muscle group. This means you need to add
a fourth hamstrings exercise and combine abductors, adductors and gluteals to make a
group of 4 exercise.
Super Set Exercise Routine
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Exercise
(no breaks between sets)
Count
(Classic format)
1st exercise
2nd exercise
3rd exercise
4th exercise
10-15 second break
1st exercise
2nd exercise
3rd exercise
4th exercise
1 minute break
Slow 16, Faster 16
Slow 16, Faster 16
Slow 16, Faster 16
Slow 16, Faster 16
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Final Slow set of 16
Final Slow set of 16
Final Slow set of 16
Final Slow set of 16
Calisthenics, and prepare for next muscle
group
Farrell’s Strength Training Instructor Handbook
Pump Sets
Pump Sets Outline:
•
•
•
•
•
Introduce during week 5
Same concept as Drop Sets – heavy bands and low reps.
Start one band color higher than you would use for a Drop Set.
Do a different set type before a Pump Set for each muscle group.
Change Band Colors if: You can do all of the reps, band up on the next slow count
OR You can only do half of the reps, band down on the next slow count
• The goal is not to be able to finish your fast count of 20/30. REACH FAILURE!
How to Count Pump Sets
If you are working both sides together:
Count
Speed
Band Color
Count of 10 (8 Second Break)
Count of 10 (8 Second Break)
Count of 10 (Switch Band)
Count of 30
Very Slow
Very Slow
Very Slow
Fast
Heavy Band
Heavy Band
Heavy Band
2 Band Colors Lower
If you have 2 sides to work (work 1 side completely through, and then go to the other):
Count
Speed
Band Color
Count of 8 (8 Second Break)
Count of 8 (8 Second Break)
Count of 8 (8 Second Break)
Count of 20
Very Slow
Very Slow
Very Slow
Fast
Heavy Band
Heavy Band
Heavy Band
2 Band Colors Lower
Miscellaneous
• If it is an exercise using an O Ring and you cannot go up 3 band colors while also
keeping good form, use a Figure 8 band and wrap your foot for additional restraint.
Example: Standing Leg Extention, Standing Leg Curl
• Your “fast” set should not be so fast that you are not able to get full range of motion
on the exercise. Example: Step Back Lunge
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Farrell’s Strength Training Instructor Handbook
Pump Sets
Upper Body Day
• Chest:
* Push Up (10/10/10/30)
* Fly (10/10/10/30)
* Incline Press (10/10/10/30)
* 1 Arm Press (8/8/8/20 each)
* Standing Cross Fly (10/10/10/30)
• Back:
* 1 Arm Row (8/8/8/20 each)
* Seated Row – Long Band (10/10/10/30)
* Low Row (10/10/10/30)
* Seated Cross Row (10/10/10/30)
• Shoulders:
* Lateral Raises (10/10/10/30)
* Press (10/10/10/30)
* Upright Row (10/10/10/30)
* Reverse Fly (10/10/10/30)
* Front Raise (10/10/10/30)
• Triceps:
* Standing Extension (8/8/8/20 each)
* Behind the Neck Press (10/10/10/30)
* Knee Extension (10/10/10/30)
* Behind Back Extension (8/8/8/20 each)
• Biceps:
* Curls (10/10/10/30)
* Hammer Curls (10/10/10/30)
* 1 Arm Curls (8/8/8/20 each)
* Wide Curls (10/10/10/30)
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Farrell’s eXtreme Bodyshaping, Inc.®
Lower Body Day:
• Quadriceps:
* Squat (10/10/10/30)
* Lunges (8/8/8/20)
* Standing Extension (8/8/8/20 each)
* Seated Extension (8/8/8/20 each)
* Single Leg Squat (8/8/8/20 each)
• Hamstrings:
* Stepback Lunge (8/8/8/20 each)
* Standing Curl (8/8/8/20 each)
* Seated Curl (8/8/8/20 each)
• Inner and Outer Thigh:
* Steps (10/10/10/30)
• Gluteals:
* Donkey Kick (8/8/8/20 each)
• Abs:
* Pump sets really don’t apply with
abs, but Super Sets do!
Farrell’s Strength Training Instructor Handbook
Density Sets
Density Set Outline:
•Introduce during week 6
•Timed routine consisting of 14-15 minute sets with 4-6 exercises in each set
•The goal: push to the point where it’s impossible to complete the full 10 reps by the
4th time through the set
•All 10 repititions in sets 5&6 should not be completed
•Exercises using one arm/leg count as 2 exercises
•Start most exercises with two band colors higher than you would normally use in
classic sets
•Use drop set colors in bands (2 band colors higher than on classic sets)
•Use drop set slow to classic set slow counting pace
•Slight pause (squeeze) at moment of contraction
•Quickly transition to the next exercise with a target of 10 seconds or less
•After the minute set is complete, take 60-90 seconds to get ready for the next group
of exercises
Counting Speeds and Band Colors
COUNT
SPEED
BAND COLOR
Count of 10
Classic set slow
2 band colors up
*Target 70-80% of max
Additionally:
•Combine the following muscle groups in set: Chest/Back, Tri’s/Bi’s, Shoulders/Back/
Core, Quads/Hamstrings, Glutes/Quads, Inner/Outer Thigh, Abs/One quad or one
glute exercise
•Write the routine for the day on the mirrors in black, dry erase markers
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Farrell’s eXtreme Bodyshaping, Inc.®
Farrell’s Strength Training Instructor Handbook
Tools
Upper – Critique Sheet
Name _____________________________________ Date_______________________
Introduction and warm-up YN
_______________________________________________________________________
Count CadenceGoodFairNeeds Work
_______________________________________________________________________
Transitions Between exercises GoodFairNeeds Work
Between Muscle groups Good
Fair
Needs Work
______________________________________________________________________
_______________________________________________________________________
Uses different sets effectively GoodFairNeeds Work
_______________________________________________________________________
Gives Corrective TipsGoodFairNeeds Work
_______________________________________________________________________
Overall TechniqueGoodFairNeeds Work
_______________________________________________________________________
Ends class on time/stretch
Y
N
Comments- _________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
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Farrell’s eXtreme Bodyshaping, Inc.®
Farrell’s Strength Training Instructor Handbook
Tools
Lower – Critique Sheet
Name _____________________________________ Date_______________________
Introduction and warm-upYesNo
_______________________________________________________________________
Count CadenceGoodFairNeeds Work
_______________________________________________________________________
Transitions Between exercises GoodFairNeeds Work
Between Muscle groups Good
Fair
Needs Work
_______________________________________________________________________
_______________________________________________________________________
Uses different sets effectively GoodFairNeeds Work
_______________________________________________________________________
Gives Corrective TipsGoodFairNeeds Work
_______________________________________________________________________
Overall TechniqueGoodFairNeeds Work
_______________________________________________________________________
Ends class on time/stretch
Yes
No
Comments:______________________________________________________________ ___
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
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Farrell’s eXtreme Bodyshaping, Inc.®
Farrell’s Strength Training Instructor Handbook
Inclement Weather Policy
• Be safe! If you feel it is not safe to drive, don’t.
• When listening to the weather reports, if you live on secondary roads, or if you feel
you feel it will be difficult to get to class, let the manager know ASAP so he/she can
help you find a substitute.
• We must do everything in our power to be there for our students. Always have a
plan “A”, “B”, and “C” when it comes to being open for classes. Our students will
greatly appreciate it.
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Farrell’s eXtreme Bodyshaping, Inc.®