Total Body questions

[songbird]

I have a couple questions about a program I'm trying: https://darebee.com/programs/total-body.html

Day 4 - Tendons - am I supposed to keep swinging my leg in that first exercise? Or lift and hold? I'm not really sure how to interpret the arrow.
(I have similar questions about all the tendons days - Day 11, Day 18, Day 25)

Day 22 - It can't possibly actually be 5 sets of 28 cossack squats and reverse deep lunches? I feel like that is the same thing as 5 sets of 200, it's impossible and nowhere near the progression we've been at up till this point. Day 29 has 18 side-to-side lunges and Day 19 has 16 squats so I feel like it should be a number between 16 and 18. Can I safely assume this is a typo, or is there something special about cossack squats that make it possible to do this?

Thanks to whoever knows!

 

[Damer]

@songbird the arrow is one way. It points to where the limb needs to move so you hold that position. The day 22 reps are fine. I am typing this on my phone so I can't write everything I need in order to explain the exercise science behind it.

However, every program is based not based on linnear progression, that's for equipment that isolate muscle groups and work them for hypertrophy, but on specific joint/muscle group load to effect strength gains. So the numbers are exactly what they should be and we field-test them for up to a year before release.

I hope this helps.

 

[songbird]

Thanks! I will do the tendons as lift and hold.

With the day 22 reps, I found that I was unable to complete it. But if it is intentional I should just do what I can and move on. I worked through Total Body Strength and even though that one is rated as a 4 I found it much easier than this one, just due to number of reps!

 

[SeanB]

Chiming in - from the perspective of another user - I was of the impression that if you had a 'two sided' exercise, the indicated reps were for the total.
So, for your Day 22 cossack squat, it's 28 reps in total, but the cossack squat has a 'right side' and a 'left side' movement.
So 14 cossack squats to the right, and 14 cossack squats to the left.
That's at least the way I've been interpreting the charts.
Further to the point - every exercise on that day is 28 total reps, but each exercise has a 'right' and 'left' movement, so it would be 14 per side for each.

I came to this interpretation from the manual: https://darebee.com/manual.html
Where it has an example like "20 climbers (10 each leg)" for the chart that indicates "20 climbers"

Does that make sense?

 

[Damer]

Chiming in - from the perspective of another user - I was of the impression that if you had a 'two sided' exercise, the indicated reps were for the total.
So, for your Day 22 cossack squat, it's 28 reps in total, but the cossack squat has a 'right side' and a 'left side' movement.
So 14 cossack squats to the right, and 14 cossack squats to the left.
That's at least the way I've been interpreting the charts.
Further to the point - every exercise on that day is 28 total reps, but each exercise has a 'right' and 'left' movement, so it would be 14 per side for each.

I came to this interpretation from the manual: https://darebee.com/manual.html
Where it has an example like "20 climbers (10 each leg)" for the chart that indicates "20 climbers"

Does that make sense?

That is correct, of course. I didn't think @songbird thought that it's 28 on one side only.