Frequently asked questions
How long should I rest between sets?
15-60 seconds. This program uses specifically paired supersets that will allow you to move swiftly from one exercise to the next without losing value in either exercise. Determining the proper rest time for you is based on how you feel. You should allow yourself the rest period that you need to complete all of the sets and reps of each exercise with precise form. If you aren’t sure, you are better off taking a bit more time. This program is not designed to minimize rest periods for a particular training effect.
Can I work out on consecutive days?
We recommend that you take a day off between workouts. In the event that you have no other choice but to workout on consecutive days, it is appropriate and safe to do so. The workout days are designed to target complementary body areas instead of overlapping.
What days of the week should I workout if I can choose my schedule?
In a perfect world, you could plan on workouts Monday, Wednesday and Friday. A day between workouts along with Saturday and Sunday off for recovery is a nice approach. Sometimes life gets busy and this ideal schedule will be interrupted. That is OK! Do your best to get the 3 training days in at whatever schedule you can stick to.
How do I know what weights to start with?
Select a weight that you are confident that will allow you to execute with precise form for the designated sets and repetitions. If you complete set number 1 and feel as though you could have performed at least 5 more repetitions with great form, then you should consider going up 2.5-5 lbs. Keep in mind that you do not have to add weight every set or every week to be making progress. You never want to sacrifice form for added weight.
How do I know when to increase the weight on an exercise?
If you complete set 1 and feel as though you could have performed at least 5 more repetitions with great form, then you should consider going up 2.5-5 lbs. Keep in mind that you do not have to be adding weight every set or every week to be making progress. You never want to sacrifice form for added weight.
Do I need to go up in weight each set or each week to make progress or strength gains?
Keep in mind that you do not have to add weight every set or every week to be making progress. You never want to sacrifice form for added weight. Progress will come with consistency and focus on quality form.
Is it ok to adjust the sets and reps?
Avoid adjusting the designated sets and repetitions. If an exercise feels too easy then you should adjust the weight. Keep in mind that it is OK for some exercises to feel a bit less challenging than others. Every exercise does not need to be extreme or highly challenging. Some exercises should feel more reasonable while still providing great value.
What if I don’t have time to do the entire workout?
Complete as much of each workout as you can with the time you have. If you do not complete a full workout, you can pick up where you left off the next day and attempt to complete everything on your scheduled rest day.
What should I do on my off/rest days?
On your rest days you should shift your focus to skill development, playing your sport, quality sleep, hydration and eating quality food. Follow this link to learn more about our TDAE Nutrition Coaching Program: http://www.tdathletesedge.com/nutrition
Why isn’t there any specific foam rolling in this program?
Foam rolling is a fine tool for helping to keep your muscles and body flexible and less sore. It is important to note that there is not much evidence to suggest that foam rolling will help to create lasting tissue changes. We recommend that you use foam rolling as a recovery strategy after workouts or before bed. Foam helps to shut down or desensitize your muscles. Therefore, foam rolling before a workout is not a great soft tissue strategy.
Should I push through pain during an exercise or workout?
Avoid pushing through pain during any exercise or workout until you have received a green light to do so from a licensed physical therapist or medical doctor.
What’s a normal level of soreness in the 24-48 hours after a workout?
Consider a soreness scale of 0-5:
0 = No muscle soreness
5 = My muscles feel as though they have been slammed in a car door and I need to go to the hospital.
If you find yourself in a 0, 1, 2 or 3 on this scale then you are experiencing normal muscle soreness.
If you find yourself in a 4 or 5 on this scale then you should seek medical advice and attention.
If you observe numbness, tingling, burning or paralysis of any body part or area during or after a workout, seek medical attention.
What if I can’t complete all of the designated repetitions of an exercise?
If during a body weight exercise you determine that completing the designated sets and repetitions of an exercise is not possible with good form then you should stop the set and rest. You can then complete the remaining reps after you’ve rested long enough to feel ready to do so. In this case you should document the split of how many repetitions were completed prior to the rest period and how many were completed after the rest period.
If during a weighted exercise you determine that completing the designated sets and repetitions of an exercise is not possible with good form then you should stop the set and rest. You now have 2 options: (1) Complete the remaining reps with the same weight after you’ve rested long enough to feel ready to do so. (2) Select a lighter weight and complete the remaining reps. Additionally, consider selecting the more manageable weight for future sets if that is the weight that allows you to complete the full set of repetitions. Always avoid sacrificing form for weight!
Why aren’t there any bands or band resisted exercises in this program?
This program is designed to require minimal equipment for simplicity and important foundational strength building work. Although bands and band resisted exercises can be very valuable, there are many great exercises that do not require bands and can be done simply with body weight. Please stay tuned because the TDAE Basketball Strong LEVEL 2 Program will include band resisted exercises and other progressions.
What should I eat to support my training efforts during this program?
It depends. This question comes up often and we suggest you seek skilled nutrition coaching for the best answer. Please visit the following link to learn more about our TDAE Nutrition Coaching Program: http://www.tdathletesedge.com/nutrition
What do I do if I have an injury or rehab precautions related to a significant injury or orthopedic surgery?
Seek approval to begin the TDAE Basketball Strong Strength & Conditioning Program from a licensed physical therapist or medical doctor.