To quickly review system 4 training, it consists of four following types of training;
- Force and Frequency Training
- Marker rep Sets
- Half Set training
- Heavy Single Rep Training
Two types of System 4 training routines have been discussed so far consisting first all four training systems being integrated into a single workout, and second, only focusing on one of the four systems in each workout. The emphasis of this article will be on using more than one, but less than all four of the training systems in each workout. In other words, two or three systems will be used in each workout. I call these partial integration workouts because only a part (or 2 to 3) of the four systems are used in each workout.
When using partial integration workouts, a full workout can be used, or an abbreviated workout can be used. A full workout is designed to exercise to the limit of your ability to stay strong while exercising a given muscle group. An abbreviated workout is designed to stop short of the capacity to exercise a muscle group at full strength. For example, if a muscle group could can be trained with the equivalent of three or four full sets before it begins to weaken, you would only train it with the equivalent of one or two full sets in a given workout.
I have listed 7 different workouts that provide various combinations of training systems. Simply click the link and it will take you directly to a PDF of the workouts.
Click here for 7 Partial integration and Abbreviated Workouts