How to Read Your Darryl Rose Fitness Program

The following information is designed to help you better understand exercise programs designed by Darryl Rose Fitness, helping you gain deeper insights into their features, benefits, and how they can help you achieve your fitness goals.

By exploring this information, you'll maximize the program's full benefits, making it more effective, efficient, and enjoyable.

Periodization

Periodization in weight training involves systematically varying training variables like intensity, volume, and exercise selection over time and organizing training into cycles (mesocycles) to increase strength and power and build lean muscle.

This strategic approach maximizes strength gains while reducing the risk of overuse injuries and burnout when training women over 40 transitioning through menopause. 

Mesocycle

A complete program is designed as a mesocycle, alternating stimulus between accumulation and intensification.

A mesocycle consists of four phases: "Body Sculpting," "Strength and Empowering," "Body Shaping," and "Toning and Defining."

Phases

The length of a phase is typically 3-6 weeks, depending on goals and training schedule.

Pre-designed programs are usually four weeks long, and years of experience training women over 40 suggest that this is the optimal length to train to create adaptations while keeping the workouts "fresh."

FIGURE 1 Four-phase mesocycle.

Training Matrix

The training matrix for a program shows the optimal way to schedule your training session throughout the week (Figure 2).

Each row represents one week, and each column represents the training day specified within the Training Matrix.

Depending on your training split, a week could be 5 days.

FIGURE 2 Example program design training split

Exercise Order

The order in which you perform the exercises within the program is dictated by a letter (Figure 4-1) and sometimes accompanied by a number (A1, A2, B1, B2, etc.).

A is the first exercise, and B is the second exercise. Groups (super-sets, tri-sets, giant-sets) contain letters and numbers. A1 and A2 mean that you perform the first exercise, rest, then perform the second exercise and repeat. 

Sets

The column after the exercise (Figure 4-2) shows the number of sets to complete. The sets show how many times you have to repeat the repetitions for the specified exercise.

Repetitions

The reps column (Figure 4-3) is the number of times you must perform an exercise. The number of repetitions can be written in several ways. Usually, repetitions are written as a range, but sometimes, they can be written using several specific numbers.

For example, 8, 8, 12 or 5, 4, 3, 2, 1. In the given example, each number represents a set.

With 8, 8, 12, you perform 8 repetitions for sets one and two, and on set three, you perform 12 reps.

Tempo

Tempo is the speed at which you perform a repetition. It is written as four digits, each representing a part of the movement (Figure 3).

FIGURE 3 How to understand tempo and how to apply it to a workout.

Tempo 3010

• First number, 3 seconds is the lowering of the weight.

• The second number, 0 seconds, would be a pause in the stretched position

• Third number, 1 second is the time it takes to lift the weight.

• Fourth number, 0 seconds is a pause in the contracted position.

Suppose an X appears in the tempo prescription. In that case, it means explosive or that the weight should be moved as fast as possible during that part of the repetition.

At a tempo of 30X0, you would lower the weight in three seconds, with no pause at the bottom, and then explosively lift the weight, with no pause at the top of the movement.

Rest

The rest interval written in seconds is the time you rest between exercises (Figure 4-5).

FIGURE 4 Workout example.

Choosing the Correct Weights

No one can tell you what weight to choose unless they have worked with you at least once, but don't worry—here's the trick to finding the Goldie Locks (just right) size weights.

You'll notice the repetition range, like 10-12 reps. Your aim is to feel the burn or fatigue within that rep range. If you choose a weight and feel you can perform 15 reps efficiently, the weight you decided was too light. Conversely, the weight is too heavy if you select a weight and can only do eight reps.

You should select a weight to maintain proper form and a strict tempo. Your first workout is about discovery; the second will be Goldie Locks.

How to Warm-up

You can begin the warm-up using a cardio machine (or anything that raises your heart rate) for 3 to 5 minutes at a moderate intensity. This will elevate your heart rate and body temperature, improving muscle blood flow.

Continue the warm-up by starting your exercise with light weights. Perform one set of each exercise in a circuit, using the same repetitions listed. This will gradually activate your target muscles and improve your range of motion.

Enjoy Your Exercise Program

By thoroughly understanding the principles outlined here, you'll be well-equipped to maximize the benefits of your Darryl Rose Fitness program.

Knowing about periodization, mesocycles, exercise selection, and training variables allows you to optimize your workouts, reduce injury risk, and ensure a rewarding fitness journey. Empower yourself with knowledge and take control of your fitness.

Be sure to check out some of my other programs HERE. Please comment below if you found this information helpful or have any suggestions for improvement.