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Understanding Sets, Reps, Tempo and Rest

Mini Course

Available Now

The building blocks of programming variables explained properly.

Who this course is for

New or aspiring trainers who want to properly understand the core programming variables before writing their first programme.

What you'll learn

  • •Explain what sets and reps control and how to choose rep ranges for a goal.
  • •Use tempo as a deliberate coaching tool.
  • •Explain the purpose of rest periods and combine all variables into a session.

R599

3 modules · 6 lessons · ~3h

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How this course works

This is an examined course delivered on this platform. The lessons and the course manual (PDF) are your study material; the exam is where the certificate is earned.

  1. 1 · Study

    Work through the lessons online and use the manual PDF as your reference.

  2. 2 · Sit the exam

    A formal, timed, scenario-based exam on this platform — pass mark 70%, 45 minutes.

  3. 3 · Certificate

    Pass, and Coach Freddy issues your certificate of completion personally.

Frequently Asked Questions

Do I need any prior experience to take this course?

No. There is no entry requirement — this course is designed for new or aspiring trainers who want to properly understand these core variables before writing their first programme.

Does this course teach me how to design a full programme?

No, not a full programme. It teaches the four building-block variables (sets, reps, tempo, rest) in depth; full programme design is covered in Introduction to Programme Design and the Programme Design Masterclass.

How long does the course take to complete?

Most learners complete it in around 3 hours across the 3 modules, at your own pace, with lifetime access to the content and manual.

How is the course assessed?

The course concludes with a single final exam combining multiple-choice, multiple-answer, and scenario questions, marked against a published passing standard.

Will I receive a certificate?

Yes. Once you pass the final exam, Coach Freddy issues a personalised, watermarked PDF certificate downloadable from your Academy dashboard.

Do I get a downloadable manual?

Yes. A full branded course manual covering the syllabus is available as a PDF for offline study or reference.

Course Content

Module 1: Sets and Reps

Module 2: Tempo

Module 3: Rest Periods and Putting It Together