FSU Endurance Program

FLORIDA STATE UNIVERSITY FITNESS CENTER — ENDURANCE PROGRAM

1. Order of exercises: Large muscle groups to small muscle groups
2. Exercises per muscle group: 1 to 2 exercises
3. Repetitions per set: 15 to 20 repetitions (as high as 30 repetitions), use up to 60% of 1 RM
4. Time for each repetition: 2.0 seconds for concentric actions (positive); 3.0 seconds for eccentric actions (negative)
5. Number of sets per exercise: 2 to 3 sets
6. Total sets per body part: 2 to 5 sets
7. Recovery time between sets: 1 to 1½ minutes
8. Frequency of training per week: 3 non-consecutive days
9. Length of workout: ¾ to 1 hour
10. Rest periods between workouts: 48 to 72 hours
11. Volume of training, reps x sets: Medium
12. Program length: 6 to 12 weeks

*Please consult a Fitness Instructor before starting an exercise program.

• Order: large→small muscle groups.
• Exercises per muscle group: 1-2.
• Reps: 15-20 (up to 30) at up to 60% of 1 RM.
• Tempo: 2.0 s concentric / 3.0 s eccentric (slowest of the programs).
• Sets per exercise: 2-3; total per body part: 2-5.
• Rest between sets: 1-1½ min; between workouts: 48-72 h.
• Frequency: 3 non-consecutive days; workout: ¾-1 hour.
• Volume: Medium; length: 6-12 weeks.

• rm-continuum — 15-30 reps = endurance end of the continuum.
• tempo — slow 2.0 s / 3.0 s tempo.
• rest-between-sets — short 1-1½ min rests.