Free weight training is performed on Monday, Wednesday, and Friday. Monday and Wednesday, 3 sets are completed for each exercise at a weight the athlete can sustain for all 3 sets. Fridays are overload days on the bench press. The athlete performs multiple sets of gradually decreasing reps and increasing weight. It is extremely important for one to feel the free weights and understand the importance of balance and the freedom it gives.
The Ping Method 
Free weight training is performed on Monday, Wednesday, and Friday. Monday and Wednesday, 3 sets are completed for each exercise at a weight the athlete can sustain for all 3 sets. Fridays are overload days on the bench press. The athlete performs multiple sets of gradually decreasing reps and increasing weight. It is extremely important for one to feel the free weights and understand the importance of balance and the freedom it gives.