Target-Weight-Coach™ - Q & A 

A: The Target•Weight•Coach™ is an easy, objective and very flexible system of establishing and managing the daily weights used for training the primary or core exercises in a strength training program, powerlifting program or weightlifting program, whether for yourself, or for the people you coach or train.

A: Any apparently healthy individual — including, male or female lifters, younger or older lifters, novice or veteran lifters — anyone "serious" about improving or maintaining their strength can use the Target•Weight•Coach™ to select safe, effective, and challenging training weights.

A: The Target•Weight•Coach™ works best with the "Physical Performance and Injury Prevention Model" of strength and conditioning that has evolved from athletics. The fundamental goal of this type of training is to build "maximum" strength in the muscle groups important in performing an activity and to build "optimum" strength in those areas commonly injured during that activity and/or in those areas with a history of injury.

A: All multi-joint movements fall into this category. For example; weightlifting movements like the power clean, the clean and jerk, and powerlifting movements like the squat, the bench press and the dead-lift. More examples are the leg press, shoulder press, bent row and lat pull-down.

A: The higher energy more demanding primary core exercises should always be trained first each workout, followed by the lower energy less demanding secondary and special exercises.

A: For the primary core exercises — anywhere from three sets, to seven sets (including lead-in sets), and ten repetitions down to two repetitions, can be done. Generally for the secondary exercises — one to three sets of eight to twelve repetitions or one to three sets of twelve to fifteen repetitions are recommended in most cases.

A: There are two very distinct methods used to find daily training weights. For your primary core exercises a "percentage of maximum effort method" is used to find a Target•Weight. This has all been worked out for you in advance. On your secondary exercises, a "perception of effort within the repetition range method" is used. Generally with this method you would find a weight, through trial and error, that you can lift for between eight to twelve reps or twelve to fifteen reps.

A: The Target•Weight for your first workout is an "honest" weight that you probably can lift for all the required repetitions. Following the Target•Weight•Coach™ progressive overload guidelines, you may be able to use a heavier Target•Weight as soon as your second or third workout. At your first workout, or anytime afterwards that you are unable to do all the required repetitions, it is recommended that you lower your Target•Weight by reversing the progressive overload guidelines. In addition, you always have the option of simply using a lighter Target•Weight if the initial weight feels too heavy.

A: You can change the primary core exercises you are training, but this should be done only every four to six weeks. Or you can use an alternate version of a secondary exercise, dumbbell arm curls instead of barbell curls for example. Another very good way to build variety into a workout, is to regularly change the rep & set workout schemes used for your primary exercises. One of the outstanding features of the Target•Weight•Coach™ is the ease with which this type of change can be made easily without having to establish through trial and error your new training weights. Quickly create a new workout scheme for any exercise by simply repeating Steps 2 & 3 and you will be ready to go.

A: On days when your time is limited, do the three set "Quick Workout" (sets 1, 3 & T•W) for your primary exercises and the one set minimum on the secondary exercises. You should be able to get this workout done in about 20-30 minutes

A: After you put your initial workout together all you will need to do is keep track of your actual Target•Weight. The sequence of weights that lead up to your T•W do not need to be recorded. This makes keeping a record of your workouts very simple. If you are a strength coach for example, the Target•Weight•Coach™ will allow you to administer a large number of workouts in a time efficient manner. On a daily basis, the athletes will fill out their own cards following the Target•Weight•Coach™ progressive overload guidelines or your specific directions. To see how simple it is click on the sample workout card thumbnail below.