We’re excited to have you here! This page is designed to answer your questions about the program and help you get the most out of your experience. Whether you’re curious about the training structure, how to adjust workouts, or what makes this program unique, you’ll find all the key details here. If you don’t see the answer you’re looking for, feel free to reach out—we’re here to help you every step of the way.  

Do you have a sample week?

Yes! You can find a sample week of redemption masters by clicking the link below:

What is RPE?

RPE, or Rate of Perceived Exertion, is a scale used to measure how hard you feel you’re working during exercise. It’s a subjective tool that helps you gauge intensity based on effort, breathing, and fatigue, rather than relying solely on numbers like weight lifted or heart rate.

Using RPE allows you to adjust your training intensity based on how you’re feeling that day, making it a valuable tool for tailoring workouts, managing fatigue, and optimizing performance.

What is Tempo?

Tempo prescriptions will come in a series of four numbers representing the times in which it should take to complete four stages of the prescribed movement.  In your program, the tempo prescription will follow the assigned movement, such as:

Front Squat @ 31x1 tempo;  5 reps x 5 sets; rest 3 min bw sets 

The First Number – The first number refers to the lowering/eccentric phase of the lift.  Using the example above, the ‘3’ will represent the amount of time, in seconds, that it should take you to descend to the bottom of the squat.  It is important to note that the first number will always refer to the lowering phase of the movement, even if the movement begins with the ascending portion, such as a pull-up or ring row. 

The Second Number – The second number refers to the amount of time spent in the bottom position of the movement, the point at which you are static before transitioning between the eccentric and concentric portion of the movement.  In the Back Squat example above, the ‘1’ means that the athlete should pause for 1 second at the bottom of the Squat before beginning their ascent.  

The Third Number – The third number refers to ascending/concentric phase of the lift – in our example the time it should take you to get from the bottom of the squat back to the top.  The ‘X’ in our above example signifies the athlete to ‘explode’ out of the bottom back to the top of the lift. Of course, there will be times where the athlete may not be moving fast, but it is the ‘intent’ to move at maximal speed that counts. In another example let’s say the tempo read Back Squat @ 3121, then the athlete would take 2 seconds to return to the top. *Along with ‘X’, you may also see other letters used for the third number: ‘A’ (stands for assisted in eccentric training), or ‘J’  (stands for jump, which is typically used for eccentric only pull ups).

The Fourth Number – The fourth number refers to how long the athlete should pause at the top of the lift. In our Back Squat example that would mean the athlete should pause for 1 second before moving into the next rep. Let’s say, though, that our prescription was as follows: Pull-up @ 21x2 tempo. This would mean that the athlete would then pause for 2 seconds above the pull-up before descending on a 2 second count back to the bottom of the lift. 

What is A. B. C. versus A1. A2. A3. 

Below are two program  examples to help you better understand how to move through your program design. 

Example 1: 

A.  Squat Snatch; 5 singles @ 83%; rest 2min 

B.  Front Squat; 5x5; rest 2min 

C. Walking Lunge Steps; 8-10 reps/leg x 3 sets; rest 1min bw legs 

In this example you move through exercise ‘A’ at the prescribed tempo, for the prescribed number reps, you then rest for the prescribed amount of time after the set is completed. For the example above that would mean you do one squat snatch, then rest exactly 2 minutes before doing your second single. Once you have completed all of part ‘A’, you then will move on to part ‘B’. As you did for part ‘A’,  you will move through part B at the prescribed tempo, for the prescribed number of reps, then rest for the prescribed time until you have completed all of your sets before moving on to part ‘C’. You would continue to move through the workout in this pattern until all part have been completed. 

Example 2:

A1. Shoulder Press; 12 reps x 3 sets; rest 1min 

A2. Strict Pull-ups; 12 reps x 3 sets; rest 2min 

B1. Bent Over Barbell Row; 8-10 reps x 3 sets; rest 90 seconds 

B2. Ring Push-ups; 12-15 reps x 3 sets; rest 90 seconds 

In our second example the athlete should move through exercise A1 at the prescribed tempo (if one is given), for the prescribed number of reps - in our case that would mean the athlete would do 12 reps of shoulder press without a tempo. The athlete then would rest for the prescribed time given, which would be exactly 1 minute. After the athlete has completed his/her 1 minute rest they should move on to ‘A2’, which in our example would mean they should do 12 strict pull-ups. Once they have completed 12 strict pull-ups, the athlete will then rest 2min before preceding back to A1. They will go through this sequence  until they have completed the required number of sets for part ‘A’. Once the athlete has completed all 4 sets of part ‘A’ they will then move on to part ‘B’ and follow the prescribed tempo/reps/sets/order. 

*Keep in mind that this style of workout could look like this with a variety of groupings: A1/A2/A3/A4 and so on. Nothing will change for the athlete, they should simply follow the prescribed design in the manner above. 

What are reps and sets?

Example: Front Squat; 4-5 sets x 5 reps; rest 3 min bw sets or 5 reps x 4-5 sets rest 3 min bw sets

A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete. In the example above the design calls for the athlete to do 4-5 sets for 5 repetitions within each set.  And a 3 min break between sets. So, the athlete would complete 4-5 back squat reps, rest 3 minutes, then complete another 5 reps until they have completed all 5 sets. 

What is a Cluster Set?

Example: Strict Press Cluster; 2.2.2 x 4 sets; rest 20 seconds; rest 2min 

Cluster training utilizes short, inter-set rest periods to allow the athlete to do more reps with a heavier load than what they would typically use for straight sets with the same volume. Following the example above; you should perform 2 strict press, rest 20 seconds, then do another 2 strict press, rest another 20 seconds, then do 2 more strict press to complete your 1st set. Once you have completed your first set you will then rest 2 minutes before starting your 2nd set where you will follow the same rep scheme and rest breaks as prescribed above. The built-in rest breaks should allow you to lift a heavier load than if your coach prescribed 6 reps x 4 sets of Strict Press.