Lower Body – Horizontal Loading – Drop-Set

Horizontal Loading

Drop Sets – Coaching Notes

Purpose: Increase muscular endurance and hypertrophy by training beyond initial fatigue.

Method: Perform one heavy set to near failure (6–10 reps). Immediately reduce the weight by ~20–30% and continue. Repeat this process 2–3 times.

Structure:

Round 1: Start weight → to fatigue.

Round 2: -20–30% weight → to fatigue.

Round 3: -20–30% again → to fatigue.

Optional Round 4: final drop if appropriate.

Total per drop set: 3–4 consecutive rounds.

Frequency: Use drop sets for 1–2 exercises at the end of the session only (high intensity, avoid overuse).

Coaching Points:

Emphasise correct form even when fatigued.

Transition quickly between weight drops (no rest).

Cue breathing and controlled tempo.

Reinforce effort and mental toughness.

LLT
Fast Anterior Lunge, Curls
reps 6-10
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 6-10 Heavy Controlled 0s (h:m:s)
2 Max Moderate Controlled 0s (h:m:s)
3 Max Light Controlled 60-120s (h:m:s)
LLT
Split Stance Deadlift
reps 6-10 per side
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 6-10 per side Heavy Controlled 0s (h:m:s)
2 6-10 per side Heavy Controlled 0s (h:m:s)
3 6-10 per side Heavy Controlled 60-120s (h:m:s)
LMT
DB 1-arm Side Lunge
reps 6-8 per side
load heavy
Tempo controlled
Rest 60-90s
Set Reps Load Tempo Rest
1 6-8 per side Heavy Controlled 60-90s (h:m:s)
2 6-8 per side Heavy Controlled 60-90s (h:m:s)
3 6-8 per side Heavy Controlled 60-90s (h:m:s)