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Triple Tri-Set
Strength enduranceLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
5/5
Hypertrophy
2/5
Strength
2/5
Power
5/5
Parameters
- Sets
- 2-3 tours de 3 tri-sets
- Reps
- 10 reps ou 20-40s par exercice
- Intensity
- variable (poids de corps à modéré)
- Rest
- 1min30 (tri-set 1), 2min (tri-set 2), 3-4min (tri-set 3)
Principle
Chain 3 varied exercises (weightlifting, cardio, jumps) without rest within a tri-set. Increases variety of neuromuscular stimulation and training density. 2 to 3 full rounds based on level.
Benefits
- Develops both endurance and power
- Great stimulus variety
- Motivation through diversity
Practical Example
Tri-Set 1: Squat 10 reps + Box Jump 10 reps + Burpees 20s (rest 1min30). Tri-Set 2: Medball Thruster 10 reps + Kettlebell Swing 10 reps + Jumping Jack 40s (rest 2min). Tri-Set 3: Bulgarian Lunges 10 reps + Wall Ball 10 reps + Jump rope 1min (rest 3-4min).
Safety Tips
Adapt rounds to level. Maintain quality technique even under fatigue. Plyometric exercises require good mastery.
