Tom Rowland | Descending/Ascending Rep Scheme Workouts | Tom Rowland Podcast Ep. 352

In this Physical Friday episode of the Tom Rowland Podcast, Tom Rowland shares a creative workout strategy using descending and ascending rep schemes to keep training sessions challenging and mentally engaging. Tom, a professional fishing guide and fitness enthusiast who shares workout strategies in his regular Physical Friday segments, breaks down how pairing exercises with opposing rep patterns creates a unique mental and physical challenge. Instead of completing 150 reps of each exercise in a standard format, Tom reveals how alternating descending and ascending patterns transforms the workout experience. He shares specific examples using ski machines, sit-ups, rowing, and pull-ups, explaining why this approach keeps workouts fresh while maintaining intensity throughout.

Breaking the Monotony of Standard Rep Schemes

When you're staring down a 150-rep workout across multiple exercises, the standard approach can feel predictable. Tom opens this Physical Friday by acknowledging that doing 150 push-ups, then 150 bike calories, then 150 double unders, and finishing with 150 ski calories gets the job done—but it doesn't keep your mind engaged. The mental game matters as much as the physical one, especially when you're logging consistent training sessions. Tom has been experimenting with a rep scheme variation that transforms how these high-volume workouts feel from start to finish. The concept is simple but the execution creates an entirely different training stimulus. Tom introduces the descending/ascending concept at 1:49.

How the Descending/Ascending Pattern Works

The mechanics of this workout structure involve pairing two exercises on a descending pattern with two exercises on an ascending pattern. Tom's specific example uses ski calories and sit-ups dropping from 50 down to 10, while row calories and pull-ups climb from 10 up to 50. Your first round hits you with 50 ski calories, 50 sit-ups, 10 row calories, and 10 pull-ups. The second round shifts to 40 ski calories, 40 sit-ups, 20 row calories, and 20 pull-ups. This continues through the progression until you're doing minimal ski work but maximum rowing and pulling. The psychological element becomes fascinating—just as you're catching your breath on one movement pattern, the other demand increases. The complete workout breakdown with specific rep patterns starts at 2:31.

Alternative Exercise Combinations

Tom doesn't limit this approach to just one exercise combination. He mentions applying the same descending/ascending framework to assault bike calories paired with push-ups, while simultaneously running ski calories and double unders in the opposite direction. The beauty of this system lies in its versatility—you can plug in virtually any exercises that make sense for your training goals and available equipment. The key is choosing movements that complement each other and create that mental chess game where you're simultaneously getting relief and facing increased demand. Tom emphasizes that the rep scheme itself is what creates the unique training stimulus, regardless of which specific exercises you select. Tom discusses alternative exercise pairings at 3:43.

Making Workouts More Interesting and Challenging

The core purpose behind this programming approach is twofold: maintaining mental engagement and creating a different type of physical challenge. Tom specifically notes that this rep scheme makes workouts "a little more fun or more challenging in certain ways." The mental aspect is particularly important for anyone maintaining a consistent training schedule. When you know exactly what's coming and how each round will feel, workouts can become routine. By introducing this ascending/descending pattern, you're forced to stay present and strategic about pacing. The psychological game of getting easier on some movements while getting harder on others creates a unique training experience that keeps you locked in from first rep to last. Tom explains the mental challenge element at 2:08.

Final Thoughts from Tom

I've been having a lot of fun with this descending/ascending rep scheme lately, and it's completely changed how I approach high-volume workouts. When you've been training consistently, you need ways to keep things fresh without completely reinventing your programming. This approach does exactly that—it takes exercises you're already doing and restructures them in a way that creates an entirely different training experience.

The mental component is what really stands out to me. There's something uniquely challenging about knowing you're getting a break on one movement pattern while simultaneously ramping up on another. It keeps you locked in and thinking strategically about how you pace each round. You can't just zone out and grind—you have to stay present and adjust your effort based on where you are in the progression.

If you're looking for a way to add variety to your training without adding complexity, give this rep scheme a shot. Pick four exercises, split them into two descending and two ascending, and see how it changes your workout. I'd love to hear what combinations you come up with, so drop a comment or send me an email. This Physical Friday is short but packed with a concept you can use immediately.