Follow on Runs Calculator
'/%3E%3Ccircle cx='48' cy='39' r='19' fill='%23f2c9a5'/%3E%3Cpath d='M27 35c3-16 39-17 42 2-8-8-27-9-42-2z' fill='%23374151'/%3E%3Cpath d='M21 86c5-24 49-28 56 0z' fill='%232563eb'/%3E%3Ccircle cx='41' cy='41' r='2' fill='%23111827'/%3E%3Ccircle cx='55' cy='41' r='2' fill='%23111827'/%3E%3Cpath d='M42 52c4 3 9 3 13 0' stroke='%2392400e' stroke-width='3' fill='none' stroke-linecap='round'/%3E%3C/svg%3E)
Reviewed by Calculator Editorial Team
Follow-on runs are additional repetitions of an exercise performed immediately after the main set with a reduced intensity. This technique is commonly used in sports training to enhance muscle endurance, recovery, and overall performance. Understanding how to calculate follow-on runs can help athletes optimize their training programs.
What are follow-on runs?
Follow-on runs, also known as drop sets or partial repetitions, are a training method where athletes perform additional repetitions of an exercise immediately after completing the main set, but with reduced intensity. This technique is particularly effective for building endurance and muscle strength without increasing fatigue as much as traditional sets.
The concept is simple: after completing a set of an exercise (e.g., squats, lunges, or push-ups), the athlete continues to perform the same exercise with a lighter weight or slower pace until they can no longer complete the movement. The number of follow-on repetitions can be counted and tracked to monitor progress.
Follow-on runs are different from traditional drop sets in that they focus on the athlete's ability to complete partial repetitions rather than just reducing weight. This makes them particularly useful for developing muscle endurance and power.
How to calculate follow-on runs
Calculating follow-on runs involves determining the number of additional repetitions an athlete can perform after completing a main set. The calculation typically involves tracking the total number of repetitions across all sets, including the follow-on runs.
To calculate follow-on runs, you'll need to know:
- The number of main sets completed
- The number of repetitions in each main set
- The number of follow-on repetitions performed after each main set
The total follow-on runs can be calculated by summing the follow-on repetitions from each set.
Formula
The formula for calculating follow-on runs is straightforward. For each exercise set, you add the number of follow-on repetitions to the total. The total follow-on runs (FR) can be calculated as:
FR = Σ (Follow-on repetitions for each set)
Where:
- FR = Total follow-on runs
- Σ = Sum of follow-on repetitions across all sets
This formula allows you to track the cumulative number of follow-on runs over a training session or multiple sessions.
Example calculation
Let's look at an example to illustrate how to calculate follow-on runs. Suppose an athlete performs three sets of squats with the following results:
| Set | Main Repetitions | Follow-on Repetitions |
|---|---|---|
| 1 | 12 | 5 |
| 2 | 12 | 4 |
| 3 | 12 | 3 |
To calculate the total follow-on runs:
FR = 5 + 4 + 3 = 12
In this example, the athlete completed a total of 12 follow-on runs across the three sets.
Interpretation
Interpreting follow-on runs involves understanding how the number of follow-on repetitions relates to the athlete's performance and training goals. A higher number of follow-on runs typically indicates improved muscle endurance and the ability to complete partial repetitions, which are valuable for developing power and strength.
Tracking follow-on runs over time can help athletes monitor their progress and adjust their training programs accordingly. For example, if an athlete consistently increases their follow-on runs, it may indicate that their endurance is improving.
Follow-on runs should be used as part of a comprehensive training program that includes proper warm-ups, cool-downs, and rest periods. They are most effective when combined with other training methods to maximize overall performance.
FAQ
What is the difference between follow-on runs and traditional drop sets?
Follow-on runs focus on the athlete's ability to complete partial repetitions after the main set, while traditional drop sets typically involve reducing the weight of the exercise. Follow-on runs are more about endurance and power development.
How often should I include follow-on runs in my training?
Follow-on runs can be included 1-2 times per week, depending on the athlete's training goals and schedule. They are most effective when used in combination with other training methods.
Can follow-on runs be used for all types of exercises?
Follow-on runs can be used for a variety of exercises, including squats, lunges, push-ups, and pull-ups. However, they are most effective for compound movements that involve multiple joints.
How do I know if I'm doing follow-on runs correctly?
You're doing follow-on runs correctly if you can complete the main set with the prescribed repetitions and then continue with partial repetitions until you can no longer complete the movement. Proper form should be maintained throughout.
What are the benefits of follow-on runs?
The benefits of follow-on runs include improved muscle endurance, enhanced power development, and increased overall strength. They are particularly useful for athletes looking to build functional fitness and performance.