The Complete Guide to Resistance Training Program Design | Full Lecture

00:52:26
https://www.youtube.com/watch?v=342ALAEwapQ

摘要

TLDRThe lecture provides a detailed guide on creating a resistance training program, aimed at physical therapy students. It encompasses the whole process from understanding needs analysis - a critical assessment phase that evaluates sports-specific demands and individual athlete evaluations, to designing the frequency, volume, and selection of exercises based on scientific, evidence-backed principles. Central to the lecture is the concept of periodization, which organizes training in phases to systematically target different fitness components and avoid overtraining while enhancing performance. Concepts of managing training load, intensity, volume, and rest periods are thoroughly explained to help design efficient training strategies. The session is interactive, with a Q&A segment addressing complex aspects like lengthened partials in training and individual plateaus, fostering practical understanding. Supplementary materials and slides are available for follow-along learning.

心得

  • 📋 Understand the fundamentals of a resistance training program.
  • 🔍 Conduct a thorough needs analysis for tailored training.
  • 🏋️ Focus on exercise selection, balancing specificity and general preparedness.
  • ⏱️ Adjust training frequency based on athlete's recovery capacity.
  • 📊 Utilize periodization to enhance performance and prevent overtraining.
  • 📈 Consider load, rep ranges, and volume adjustments for optimal training.
  • 🚦 Organize exercises by intensity and compound vs isolation movements.
  • ⏲️ Use rest periods strategically to maximize training adaptations.
  • 🔄 Integrate progression and variation for continued athlete development.
  • 📘 Embrace the scientific principles behind strength and hypertrophy training.
  • 🤝 Engage in interdisciplinary collaboration to enhance sports performance.
  • 🧰 Explore additional resources for deeper insights into sports science.

时间轴

  • 00:00:00 - 00:05:00

    The video is a recorded lecture for physical therapy students on creating a resistance training program. It covers needs analysis, exercise selection, variation, frequency, and periodization, based on scientific principles and CSCS guidelines. It emphasizes understanding different practitioners' perspectives.

  • 00:05:00 - 00:10:00

    The presenter discusses the generalizability of resistance training program steps for various practitioners. The first step is a needs analysis, including sports demands assessment and athlete evaluation. The needs analysis also considers the specific demands of the sport and individual athlete characteristics.

  • 00:10:00 - 00:15:00

    Details sports-specific demands, such as work-rest ratios and movement patterns, using soccer as an example. It explores athlete-specific needs based on factors such as position and anthropometry—highlighting how these affect training program specifics without altering overall philosophy.

  • 00:15:00 - 00:20:00

    In-depth explanation of analyzing sport-specific demands including physiological, biomechanical, and psychological elements. Athlete assessment factors include physical capacities, technical skills, injury history, and goals. Different athlete goals require varied training programs.

  • 00:20:00 - 00:25:00

    Discusses the steps following needs analysis to generate a training program, emphasizing aligning training frequency with objectives, individual factors, volume, intensity, and exercise selection. Highlights the balance of volume and intensity based on training objectives and athlete physiology.

  • 00:25:00 - 00:30:00

    Explores factors influencing training frequency including goals, athlete level, recovery, and optimal training frequency guidelines for different goals. Covers split routines, full-body workouts, and specific examples like beginners and advanced athletes concerning training loads and repetitions.

  • 00:30:00 - 00:35:00

    Training load and repetitions, volume, and exercise selection are discussed as key components. The inverse relationship between volume and intensity is highlighted, explaining how they affect training. Repetition ranges for various goals such as strength, hypertrophy, and endurance are explained.

  • 00:35:00 - 00:40:00

    Explains volume adjustments per athlete experience, and details on exercise selection for targeting specific goals. It merges sports specificity with functional exercises while considering athlete safety and efficiency. The importance of progression and variation for developing their program is noted.

  • 00:40:00 - 00:45:00

    Order of exercises within sessions is discussed, prioritizing compound movements before isolation, and handling high-intensity exercises first. The role of rest periods is outlined, showing their impact on adaptations, with specific rest guidelines depending on the training goals (strength, power, hypertrophy).

  • 00:45:00 - 00:52:26

    Concludes with periodization tying all components together, describing it as a cyclical training concept aimed to peak performance and avoid overtraining. Discusses forms of periodization (linear, undulating, block) and their importance in structuring a logical training sequence to achieve specific fitness goals.

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思维导图

Mind Map

常见问题

  • What is the focus of the lecture?

    The lecture focuses on designing a resistance training program based on scientific principles.

  • What topics are covered in the lecture?

    Topics include needs analysis, exercise selection, frequency, periodization, and aligning with NSCA guidelines.

  • Who is the target audience for the lecture?

    The target audience is physical therapy students and practitioners interested in resistance training.

  • How does the lecturer suggest handling exercise fatigue?

    He advises balancing volume and intensity and considering individual recovery capacities.

  • Why is needs analysis important in resistance training?

    Needs analysis identifies the sports-specific demands and individual athlete's requirements to tailor the training program effectively.

  • What role does exercise selection play in the process?

    Exercise selection is critical for targeting specific muscle groups and performance goals, aligning with needs analysis.

  • How are periodization and progression detailed in the lecture?

    Periodization is framed as a structured approach to enhance performance, while progression entails gradually increasing the complexity of exercises.

  • What are the types of periodization mentioned?

    Types include linear, nonlinear/undulating, and block periodization.

  • What is the significance of rest periods in training?

    Rest periods impact the effectiveness of training, influencing strength, power, hypertrophy, and endurance adaptations.

  • What resources are suggested for further exploration?

    The lecturer recommends checking out his Patreon and related links for more resources on sports science.

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  • 00:00:02
    hey guys a while ago I did a Hands-On
  • 00:00:04
    lecture for a group of physical therapy
  • 00:00:06
    students via zoom and I recorded the
  • 00:00:08
    entire thing so that you guys could
  • 00:00:10
    check it out as well now what I've done
  • 00:00:12
    is I've included the slides in a link
  • 00:00:14
    Down Below in the description so check
  • 00:00:16
    that out and follow along with me as we
  • 00:00:18
    cover everything to do with creating a
  • 00:00:21
    resistance training program starting
  • 00:00:23
    with the needs analysis and going
  • 00:00:25
    through exercise selection variation
  • 00:00:28
    frequency periodization not in that
  • 00:00:30
    order but we cover the nuts and bolts of
  • 00:00:33
    how to design a resistance training
  • 00:00:35
    program based on scientific principles
  • 00:00:37
    and based Loosely on the cscs guidelines
  • 00:00:40
    so check out this full length lecture
  • 00:00:42
    pause at any time to take notes and stay
  • 00:00:44
    tuned to the end for some really
  • 00:00:45
    excellent questions that the PT students
  • 00:00:48
    asked hope you guys enjoy can you guys
  • 00:00:50
    see that okay I don't it looks good okay
  • 00:00:54
    thanks I I don't have my own Scott the
  • 00:00:56
    video guy yet and for those of you who
  • 00:00:58
    get that reference I know Jacob you'll
  • 00:00:59
    get so so I got to make do on my own
  • 00:01:02
    okay all right so we're going to go
  • 00:01:05
    through essentially these these this is
  • 00:01:08
    Loosely based on nsca guidelines but
  • 00:01:10
    then I'll have some anecdotes and some
  • 00:01:12
    points where I differ and at the end
  • 00:01:15
    what we can do is is kind of tie it back
  • 00:01:17
    into pts specifically okay but also stop
  • 00:01:21
    me at any point if you have any
  • 00:01:22
    questions and you know happy to just
  • 00:01:25
    discuss around these points these are
  • 00:01:26
    the steps to go through when creating a
  • 00:01:29
    resistance training program and these
  • 00:01:32
    steps are generalizable to a lot of
  • 00:01:35
    different different what's the word I'm
  • 00:01:37
    looking for career options to a lot of
  • 00:01:40
    different practitioners right so these
  • 00:01:41
    steps are generalizable to a lot of
  • 00:01:43
    different practitioners whether you're a
  • 00:01:45
    strength conditioning coach obviously
  • 00:01:47
    they're going to apply to them most
  • 00:01:49
    specifically but obviously PT OTS
  • 00:01:52
    sometimes athletic trainers sometimes
  • 00:01:55
    you uh you know different different
  • 00:01:57
    domains are in charge of prescribing
  • 00:01:58
    exercise and it's also important to
  • 00:02:01
    understand them so that when you're
  • 00:02:02
    interfacing with the strength coach you
  • 00:02:04
    know where she or he is coming from as
  • 00:02:07
    far as the program that they're putting
  • 00:02:08
    together okay so these are the steps
  • 00:02:10
    that they would walk through more or
  • 00:02:12
    less in order when creating a resistance
  • 00:02:14
    training program so the first one is a
  • 00:02:16
    needs analysis and let's see and a needs
  • 00:02:20
    analysis it's essentially a sports
  • 00:02:22
    demands assessment okay it can include a
  • 00:02:26
    bunch of different components one of
  • 00:02:28
    which is an individual athlete
  • 00:02:30
    evaluation that individual athlete
  • 00:02:32
    evaluation takes into account
  • 00:02:34
    potentially something like a functional
  • 00:02:36
    movement screen potentially strength and
  • 00:02:38
    power assessment or energy system
  • 00:02:40
    analysis and this is all this is all
  • 00:02:43
    dependent upon what type of athlete
  • 00:02:45
    you're working with what the scope
  • 00:02:47
    you're working with them includes like
  • 00:02:48
    are you their actual strength coach or
  • 00:02:50
    are you their PT interfacing with the
  • 00:02:52
    strength coach right you're probably not
  • 00:02:53
    if you're the latter you're probably not
  • 00:02:55
    going to do an energy system analysis
  • 00:02:57
    for this athlete U but just know that
  • 00:02:59
    this is these these are some of the
  • 00:03:00
    things that go into a needs analysis
  • 00:03:02
    okay so more components of a needs
  • 00:03:04
    analysis we can think of it in two
  • 00:03:07
    different sections the first section is
  • 00:03:09
    a sport specific demands analysis so
  • 00:03:11
    let's say that you all are working with
  • 00:03:13
    a soccer athlete okay you're going to
  • 00:03:15
    have to now break down the sport of
  • 00:03:17
    soccer and think what are the work to
  • 00:03:19
    rest ratios in soccer what are the
  • 00:03:21
    typical movement patterns in soccer yeah
  • 00:03:23
    there's kicking and there's running but
  • 00:03:25
    what kind of running there's change of
  • 00:03:27
    Direction what kind of change of
  • 00:03:28
    direction is it frontal plane movement
  • 00:03:31
    is it sagittal with some s-curves is it
  • 00:03:34
    multidirectional with a wide variety of
  • 00:03:36
    changes which is closer to what it is
  • 00:03:39
    with some long linear Sprints okay what
  • 00:03:42
    are the what are the movement demands
  • 00:03:43
    what are the time characteristics of the
  • 00:03:45
    game okay I think I mentioned work to
  • 00:03:47
    rest ratios how long are they running
  • 00:03:49
    for how much of that is highs speed
  • 00:03:50
    running versus low speed running versus
  • 00:03:52
    walking versus standing and is at
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    different for different positions okay
  • 00:03:56
    what is the athlete that you're working
  • 00:03:57
    with what position are they if they're
  • 00:03:59
    the goalie it's going to be a lot
  • 00:04:00
    different than if they're the midfielder
  • 00:04:02
    all right so Sports specific demands are
  • 00:04:04
    first now the sports specific demands
  • 00:04:06
    are are roughly the same for every
  • 00:04:08
    athlete in that sport obviously
  • 00:04:10
    dependent on skill level as well but
  • 00:04:12
    then we drill down into the athlete
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    maybe you could have two of the exact
  • 00:04:16
    same positional athletes but they might
  • 00:04:18
    have wildly different needs okay one
  • 00:04:21
    might get the job done being shorter and
  • 00:04:23
    and more muscular more compact okay
  • 00:04:25
    having high turnover with their lower
  • 00:04:28
    their smaller pendulum Limbs and another
  • 00:04:31
    might be more lanky with a longer reach
  • 00:04:33
    all right they might be taller and so
  • 00:04:35
    they're going to have because of their
  • 00:04:36
    different anthropometry they're going to
  • 00:04:38
    have some different needs in the weight
  • 00:04:39
    room and that's that may change what you
  • 00:04:41
    prescribe them okay maybe we're doing
  • 00:04:44
    low handle hexar deadlifts with the
  • 00:04:46
    shorter athlete maybe even deficit and
  • 00:04:48
    for that taller athlete maybe you need
  • 00:04:50
    to stick to the high handle on the hexar
  • 00:04:52
    deadlifts okay so it's going to it's
  • 00:04:53
    going to change the specifics but maybe
  • 00:04:56
    not the overall philosophy of the
  • 00:04:59
    training program the overall thrust of
  • 00:05:00
    the training program right we can we can
  • 00:05:02
    use a lot of different tools to get from
  • 00:05:05
    point A to point B depending on the
  • 00:05:08
    different athletes that are presented to
  • 00:05:09
    us now if we're drilling deeper into
  • 00:05:11
    each of these analyzing the sport
  • 00:05:12
    specific demands okay these are going to
  • 00:05:14
    include first physio physiological
  • 00:05:16
    aspects I've already mentioned the types
  • 00:05:18
    of movement and the work to rest ratios
  • 00:05:20
    but we need to consider the components
  • 00:05:22
    of endurance is there an endurance
  • 00:05:24
    component and is there a strength
  • 00:05:26
    component a power speed agility
  • 00:05:28
    flexibility requirements I would argue
  • 00:05:30
    that every sport has requirements in all
  • 00:05:32
    of these it just depends on the ratio
  • 00:05:35
    think about a 100 meter Sprinter we're
  • 00:05:37
    just doing this in class the other day
  • 00:05:39
    we were assessing training sprinters
  • 00:05:41
    watching a video of them actually go
  • 00:05:43
    through practice and I asked them you
  • 00:05:45
    know it's we know that the Energy System
  • 00:05:48
    the primary Energy System is a creatin
  • 00:05:50
    phospate system but why might these
  • 00:05:53
    sprinters need to pay some attention to
  • 00:05:56
    their aerobic metabolism as well okay in
  • 00:05:59
    in the answer is because during practice
  • 00:06:01
    they're not just doing one Sprint
  • 00:06:03
    they're sprinting and recovering
  • 00:06:04
    sprinting and recovering and yeah they
  • 00:06:06
    take a long time between Max separate
  • 00:06:08
    Sprints but that Aerobic System is
  • 00:06:10
    what's driving the resynthesis of ATP
  • 00:06:14
    and the replenishment of
  • 00:06:16
    phosphate okay and the better they can
  • 00:06:18
    do that the better work capacity they're
  • 00:06:20
    going to have in order to handle and
  • 00:06:23
    adapt to those practices okay so we want
  • 00:06:25
    to be thinking about all of these
  • 00:06:26
    regardless of the athlete who's in front
  • 00:06:28
    of you next is biomechanical factors and
  • 00:06:31
    this is the common movements performed
  • 00:06:33
    as I mentioned previously technical
  • 00:06:35
    skills and injury risks so if you're
  • 00:06:37
    dealing with someone like a powerlifter
  • 00:06:40
    a low-skilled sport no offense Jacob a
  • 00:06:43
    low skilled sport versus let's say a
  • 00:06:45
    gymnast these are two different sports
  • 00:06:47
    individual sports with you know where
  • 00:06:50
    you take an attempt and you're either
  • 00:06:52
    successful or you're not and one
  • 00:06:54
    requires very low skill squat bench
  • 00:06:57
    deadlift okay and the other is very high
  • 00:06:59
    skll skill lots of dynamic moving
  • 00:07:01
    components that you can mix and match
  • 00:07:03
    together on different implements so we
  • 00:07:05
    need to assess those things as well next
  • 00:07:08
    psychological elements so things like
  • 00:07:10
    mental resilience decision-making and
  • 00:07:12
    concentration needs if you have let's
  • 00:07:14
    say a Competitive Cyclist that's going
  • 00:07:16
    to be a different heads space than if
  • 00:07:18
    you have a competitive arm wrestler
  • 00:07:19
    right and so when we're designing
  • 00:07:21
    resistance training programs that's
  • 00:07:23
    something to think about because often
  • 00:07:24
    times if you're the one designing the
  • 00:07:26
    program you're also the one who's
  • 00:07:27
    coordinating their overall H istic
  • 00:07:30
    training interventions not always but
  • 00:07:32
    often okay you're looked to as the
  • 00:07:34
    expert for how to enhance performance
  • 00:07:37
    through training and so you might be the
  • 00:07:38
    one to call in a sports psychologist
  • 00:07:41
    psychologist or even to start
  • 00:07:43
    investigating some of these sports
  • 00:07:44
    psychology tactics okay now athlete
  • 00:07:46
    assessment I touched on a lot of these
  • 00:07:48
    but how are we assessing the athletes
  • 00:07:50
    first physical capacities so strength
  • 00:07:53
    power endurance flexibility body
  • 00:07:56
    composition we won't go through how to
  • 00:07:58
    assess all of those but know that you
  • 00:07:59
    should be assessing those as far as they
  • 00:08:02
    relate to the program you're making for
  • 00:08:04
    the athlete next what are the technical
  • 00:08:06
    skills sports specific techniques and
  • 00:08:08
    tactics and then their personal injury
  • 00:08:10
    history and risk factors I mentioned
  • 00:08:13
    short versus tall okay different
  • 00:08:15
    movement pattern Styles also take a look
  • 00:08:18
    at you know have they had hamstring
  • 00:08:20
    poles before have they done their ACL
  • 00:08:22
    and had it reconstructed do they have
  • 00:08:23
    shoulder impingement issues what is
  • 00:08:25
    their history and then finally the
  • 00:08:27
    athletes goals obviously you could have
  • 00:08:30
    two identical athletes but if they have
  • 00:08:31
    different goals you're going to have
  • 00:08:32
    different programs for those athletes
  • 00:08:34
    it's not going to be a one- siiz fitall
  • 00:08:35
    program so what are their outcome goals
  • 00:08:38
    you know the focus of the actual result
  • 00:08:40
    of competition what are their
  • 00:08:42
    performance goals as far as the marks
  • 00:08:44
    that they want to hit let's say for
  • 00:08:45
    example here running a sub five minute
  • 00:08:47
    mile could be a performance goal and
  • 00:08:49
    then a process goal what are they going
  • 00:08:51
    to do along the way to get to those
  • 00:08:53
    goals and having those three things
  • 00:08:55
    established will help you both to be
  • 00:08:57
    accountable to creating a training
  • 00:08:59
    program that sees them along the path
  • 00:09:01
    from point A to point B for that outcome
  • 00:09:03
    goal and the performance goals oh cool
  • 00:09:05
    perfect cuz I can't see everybody's
  • 00:09:08
    camera so yeah maybe just oh yeah if you
  • 00:09:10
    guys drop them in the chat and then
  • 00:09:12
    Jacob if you articulate them that might
  • 00:09:15
    be easiest or just unmute yourself and
  • 00:09:17
    interrupt me that's fine too okay cool
  • 00:09:19
    I'll keep going and also I'm recognizing
  • 00:09:21
    the time I Bas I'm spending too much
  • 00:09:24
    time on each slide typical Professor all
  • 00:09:27
    right so needs analysis is done okay you
  • 00:09:29
    have that you have an understanding of
  • 00:09:31
    the sport of the athlete and their goals
  • 00:09:34
    now we need to actually start generating
  • 00:09:36
    the training program so what I want you
  • 00:09:37
    to do is to think about an athlete
  • 00:09:40
    archetype in your mind some sort of a
  • 00:09:41
    placeholder for a specific athlete that
  • 00:09:43
    you would be making a a training program
  • 00:09:45
    for so that as I'm talking you can apply
  • 00:09:47
    these principles to them okay so
  • 00:09:49
    training frequency how do we establish
  • 00:09:52
    training frequency well first we need to
  • 00:09:54
    align frequency with training objectives
  • 00:09:56
    and goals okay also with individual
  • 00:09:59
    factors such as recovery capacity age
  • 00:10:02
    experience if you're working with an
  • 00:10:04
    octogenarian and I've worked with some
  • 00:10:05
    octogenarians in my time they're amazing
  • 00:10:08
    individuals but let's just say that they
  • 00:10:10
    don't have the highest ability for
  • 00:10:12
    training frequency I'm not going to be
  • 00:10:13
    training them every single day okay they
  • 00:10:16
    need a few days to recover between
  • 00:10:19
    training bouts now obviously I I could
  • 00:10:22
    also and I and I actually do this if I'm
  • 00:10:24
    training with elderly folks what I do
  • 00:10:26
    typically is I adjust the volume and
  • 00:10:28
    bring it down so that we we can get more
  • 00:10:30
    frequent training and therefore better
  • 00:10:33
    skill development with more touches on
  • 00:10:35
    those lifts um with with a lower fatigue
  • 00:10:39
    impact from that training session so
  • 00:10:41
    there's lot of lots of ways you can sort
  • 00:10:43
    of adjust these factors but just know
  • 00:10:46
    that these are the principles okay we
  • 00:10:48
    with training frequency we want a a
  • 00:10:50
    balance of volume and intensity okay we
  • 00:10:53
    want to balance the workload to allow
  • 00:10:54
    for Recovery if we're doing very very
  • 00:10:57
    intense work in the weight room
  • 00:10:59
    then we need a long time to recover and
  • 00:11:02
    not as much volume of it okay you're not
  • 00:11:04
    going to go in well most of you
  • 00:11:05
    shouldn't go in and have your athletes
  • 00:11:07
    do you know 10 singles at 95% of their 1
  • 00:11:11
    RM on a compound movement that's just
  • 00:11:13
    going to be too much unless you have an
  • 00:11:15
    advanced athlete who's in a peing phase
  • 00:11:17
    or maybe like a super compensation phase
  • 00:11:19
    right before a peing phase okay we need
  • 00:11:22
    to balance the volume and intensity if
  • 00:11:24
    you have very low intensity work maybe
  • 00:11:26
    some more extensive work maybe it's a
  • 00:11:28
    gpp phase
  • 00:11:29
    General preparation phase it's the
  • 00:11:31
    offseason or something you can have
  • 00:11:33
    lower volume work and sorry lower
  • 00:11:35
    intensity work with much greater volume
  • 00:11:38
    all right and we and we'll talk about
  • 00:11:39
    periodization here at the end what's the
  • 00:11:41
    exercise selection so are you doing
  • 00:11:42
    compound explosive movements are you
  • 00:11:44
    doing High CNS fatigue movements are you
  • 00:11:47
    doing movements that cause a lot of Doms
  • 00:11:49
    delay onset muscle soreness well then
  • 00:11:51
    you might have to adjust the frequency
  • 00:11:52
    for that or are you doing movements that
  • 00:11:54
    are pretty easy to recover from right so
  • 00:11:57
    for instance if I'm if I'm have an
  • 00:11:58
    athlete and they're training deltoids
  • 00:12:01
    okay they're training their shoulders
  • 00:12:02
    for whatever reason um those are very
  • 00:12:05
    small muscles and they're more slow
  • 00:12:07
    twitch and they're faster to recover
  • 00:12:09
    then there's not a lot of central
  • 00:12:10
    fatigue that comes from that so you
  • 00:12:11
    could train you could train shoulders
  • 00:12:13
    maybe three four or five times a week
  • 00:12:16
    depending on the athlete without a ton
  • 00:12:18
    of fatigue that's accumulating contrast
  • 00:12:21
    that with an athlete who you know maybe
  • 00:12:22
    we training some sort of a loaded hip
  • 00:12:24
    hinge movement maybe it's rdls Romanian
  • 00:12:27
    deadlifts a lot of fatigue from that
  • 00:12:29
    okay and the hamstrings are more fast
  • 00:12:31
    twitch and there's a lot of muscle mass
  • 00:12:33
    that we're stimulating and there's a
  • 00:12:34
    high CNS toll from those from that type
  • 00:12:37
    of movement so I'm not going to train
  • 00:12:39
    those five days a week all right maybe
  • 00:12:41
    two days at most sometimes one day maybe
  • 00:12:44
    one and a half all right so that's
  • 00:12:46
    that's going to change it and then we
  • 00:12:47
    have to monitor progress okay you can
  • 00:12:49
    adjust frequency obviously based on
  • 00:12:52
    performance and Recovery status of the
  • 00:12:53
    athlete some other factors that
  • 00:12:55
    influence training frequency we're going
  • 00:12:56
    to have training goals okay is there
  • 00:12:59
    goal strength is it hypertrophy is it
  • 00:13:02
    endurance that might change how you
  • 00:13:05
    prescribe frequency for instance with
  • 00:13:07
    strength often times because it's
  • 00:13:09
    moderate to low volume you could maybe
  • 00:13:11
    get away with a lower volume strength
  • 00:13:13
    plan and then prescribe that lift more
  • 00:13:15
    frequently if you're doing hypertrophy
  • 00:13:17
    though often times those sessions need
  • 00:13:20
    to be longer or there's more volume in
  • 00:13:22
    the session so we need more time and if
  • 00:13:24
    we think of the time course of
  • 00:13:25
    adaptation to hypertrophy training and
  • 00:13:28
    the muscles actually going through the
  • 00:13:30
    Dom cycle and and rebuilding themselves
  • 00:13:33
    it take it can take several days right 3
  • 00:13:35
    to five days U five being on the kind of
  • 00:13:38
    extreme end adaptations to strength
  • 00:13:41
    especially if it's a lower volume
  • 00:13:42
    strength session well a lot of that is
  • 00:13:45
    neuromuscular okay and so that can
  • 00:13:47
    actually happen a little bit more
  • 00:13:48
    quickly same thing with power exercises
  • 00:13:51
    that a lot of that is neuromuscular and
  • 00:13:52
    especially if it's low volume again and
  • 00:13:54
    so you might be able to turn around and
  • 00:13:55
    train it train it again more frequently
  • 00:13:57
    um also athletes level beginner
  • 00:13:59
    intermediate Advance is going to change
  • 00:14:01
    this beginners can get away well it kind
  • 00:14:04
    of goes both ways they can get away with
  • 00:14:06
    more frequent training because their
  • 00:14:08
    training is less intense it's not going
  • 00:14:10
    to cause a lot of damage to the body or
  • 00:14:12
    central nervous system fatigue on the
  • 00:14:14
    other hand if it's the first couple
  • 00:14:16
    times that they've trained they're going
  • 00:14:17
    to be sore for a long time and so you
  • 00:14:19
    can give them less frequent training
  • 00:14:20
    plus they will adapt to almost anything
  • 00:14:22
    and so you can give them less frequent
  • 00:14:24
    training take the more minimal dose
  • 00:14:26
    effect if they're okay with that and to
  • 00:14:28
    control grasp with that if you have a
  • 00:14:30
    very Advanced athlete and let's say
  • 00:14:32
    there you know Jacob you mentioned John
  • 00:14:34
    hack um at the beginning let's say John
  • 00:14:36
    is deadlifting 900 lb and recently I
  • 00:14:39
    think he hit like 925 or something which
  • 00:14:40
    is amazing to see and he's looking
  • 00:14:43
    absolutely just yaked out of his mind
  • 00:14:45
    anyways you take an individual who's
  • 00:14:47
    deadlifting that much and gosh that's
  • 00:14:50
    going to take them out of heavy
  • 00:14:51
    deadlifting for quite a while for a
  • 00:14:52
    couple weeks um at the very least okay
  • 00:14:55
    so sometimes those Advanced individuals
  • 00:14:57
    are capable of just so such high
  • 00:15:00
    intensity such high absolute loads that
  • 00:15:02
    they need to rest for much longer okay
  • 00:15:05
    so the principle sort of goes both way
  • 00:15:07
    on that both ways on that and then of
  • 00:15:09
    course recovery is so important often
  • 00:15:12
    times people say you're not overtrained
  • 00:15:14
    you're just under recovered meaning that
  • 00:15:16
    your recovery modalities your sleep your
  • 00:15:19
    diet your low stress lifestyle your soft
  • 00:15:21
    tissue work seeing qualified pts to get
  • 00:15:25
    you know worked on is is not sufficient
  • 00:15:28
    to support the train okay and so maybe
  • 00:15:29
    it's not that you're overtraining maybe
  • 00:15:31
    you're just under recovered so if you
  • 00:15:33
    have a client who is you know they're
  • 00:15:35
    not sleeping a lot they have a high
  • 00:15:36
    stress job they might not be able to
  • 00:15:37
    train as frequently okay optimal
  • 00:15:39
    training frequency for your goals these
  • 00:15:42
    are just rough guidelines strength
  • 00:15:44
    training two to three times a week same
  • 00:15:46
    thing with hypertrophy and then for
  • 00:15:48
    endurance three to five times a week
  • 00:15:50
    just because we're not hitting those
  • 00:15:52
    super high absolute loads now again I
  • 00:15:54
    said these are rough guidelines because
  • 00:15:56
    it totally depends on how much volume
  • 00:15:58
    you're prescribing for each of these
  • 00:16:01
    sessions so this can change all right
  • 00:16:03
    these are just guidelines we talked
  • 00:16:04
    about bner versus Advanced athletes this
  • 00:16:07
    is this is more towards the cscs
  • 00:16:09
    guidelines of beginners training two to
  • 00:16:11
    three times a week Advanced athlet
  • 00:16:13
    Athletes Training four to six times a
  • 00:16:14
    week again though like I said if we're
  • 00:16:16
    thinking like muscle group or movement
  • 00:16:18
    frequency I'm not going to have an
  • 00:16:20
    advanced powerlifter or a really strong
  • 00:16:22
    rugby athlete or an American football
  • 00:16:24
    offensive lineman squatting four times a
  • 00:16:27
    week or six times a week a week you know
  • 00:16:29
    just because they're more advanced than
  • 00:16:31
    that they're going to do it less than
  • 00:16:32
    the beginner okay and my beginners is
  • 00:16:34
    like for instance my my son has gotten
  • 00:16:36
    hit to weight training with me which is
  • 00:16:38
    awesome and so cute he's 10 so we wake
  • 00:16:40
    up every day and we train and that kid
  • 00:16:42
    could he could squat he could max out on
  • 00:16:44
    his squat like every day and he'd be
  • 00:16:46
    totally fine now obviously we don't do
  • 00:16:48
    that because you know I'm teaching him
  • 00:16:49
    life lessons and I'm teaching them
  • 00:16:51
    resistance training um technique and
  • 00:16:53
    lessons at the same time so we don't do
  • 00:16:55
    that but he could totally do that and be
  • 00:16:56
    fine right he's young he's a kid adapts
  • 00:16:59
    really fast and he's a total beginner so
  • 00:17:01
    it's it's a low absolute load oh split
  • 00:17:03
    routines versus full body workouts this
  • 00:17:06
    goes to what I was saying earlier about
  • 00:17:08
    it depending on the nature of the
  • 00:17:10
    workout what movements are you training
  • 00:17:12
    so you can train people seven days a
  • 00:17:14
    week for the rest of their life as long
  • 00:17:15
    as they have the right split and they're
  • 00:17:17
    resting certain muscle groups and
  • 00:17:19
    training the other muscle groups now I
  • 00:17:21
    don't know that that's necessarily a
  • 00:17:23
    good idea but depending on your split
  • 00:17:25
    you can get away with more training days
  • 00:17:27
    but you've split it in into different
  • 00:17:29
    parts so let's just say a simple example
  • 00:17:31
    upper versus Lower Split well now even
  • 00:17:34
    if I train Monday Tuesday and Thursday
  • 00:17:37
    Friday but I'm doing Upp or lower Upp or
  • 00:17:39
    lower I'm really only getting a
  • 00:17:41
    frequency of two instead of four times a
  • 00:17:43
    week it's four training days but two
  • 00:17:45
    times per body segment if that makes
  • 00:17:48
    sense oh and there's balloons on my
  • 00:17:51
    camera that was weird it must have been
  • 00:17:53
    something with my movements the zoom's
  • 00:17:55
    getting too advanced for me and so you
  • 00:17:57
    know a more complex split could you know
  • 00:18:00
    you could break it up even more okay
  • 00:18:02
    next we'll talk about training load and
  • 00:18:07
    repetitions so make sure that you still
  • 00:18:09
    have that that Avatar in your head of
  • 00:18:11
    the athlete that you would be training
  • 00:18:12
    we've done the needs analysis we have
  • 00:18:14
    their training frequency which is
  • 00:18:16
    oftentimes I should say just it it's
  • 00:18:18
    oftentimes sort of set in stone like
  • 00:18:19
    maybe they're in their in their
  • 00:18:21
    Collegiate team and they just they're in
  • 00:18:22
    the weight room you know Mondays
  • 00:18:24
    Wednesdays Fridays and that's all there
  • 00:18:25
    is to it and so then you program
  • 00:18:27
    everything based around those 3 days a
  • 00:18:29
    week of training or what have you but
  • 00:18:31
    now that we have those training load and
  • 00:18:33
    repetitions and I do this before
  • 00:18:35
    exercise selection and Order and you
  • 00:18:37
    might see some different a different
  • 00:18:38
    order of events for creating a program
  • 00:18:40
    out there but I do this because it's
  • 00:18:42
    more conceptual and tied to
  • 00:18:45
    periodization and even though I'm going
  • 00:18:46
    to talk about periodization last
  • 00:18:48
    periodization probably comes first but
  • 00:18:50
    I'm talking about it last so you have
  • 00:18:52
    all these things in your head when we
  • 00:18:53
    talk about periodization okay but this
  • 00:18:56
    comes next because it depends on the
  • 00:18:59
    phase and it depends on where the
  • 00:19:00
    athletes trying to go and their goals
  • 00:19:03
    okay and before I even get to exercises
  • 00:19:05
    I do this first all right so first we
  • 00:19:07
    need to understand what is training load
  • 00:19:09
    when I say training load this can be
  • 00:19:11
    defined as the total amount of work
  • 00:19:13
    performed or the total stress placed on
  • 00:19:15
    an athlete during the training sessions
  • 00:19:17
    in the weight room is Quantified using
  • 00:19:20
    sets times reps times weight or just
  • 00:19:24
    intensity sometimes you can do intensity
  • 00:19:27
    instead of the weight so sets times reps
  • 00:19:29
    times intensity or RP rating of
  • 00:19:31
    perceived exertion usually on a scale of
  • 00:19:33
    0 to 10 okay and that rpe scale is not a
  • 00:19:37
    linear scale it it goes up to a five or
  • 00:19:42
    six being like moderately hard not being
  • 00:19:45
    average okay you'll see and you'll see
  • 00:19:47
    it used in different ways but really in
  • 00:19:49
    the literature five or six is is
  • 00:19:51
    moderate to moderately hard and then it
  • 00:19:53
    goes in smaller increments from 7 to 10
  • 00:19:57
    okay so there's finer degradation
  • 00:19:59
    at the more intense levels so first I
  • 00:20:02
    say first not necess you're not going to
  • 00:20:04
    necessarily go test everyone's 1 RM but
  • 00:20:06
    you should determine at least a rough
  • 00:20:09
    estimate okay because it's essential for
  • 00:20:11
    calculating and setting training
  • 00:20:12
    intensities a good
  • 00:20:14
    practitioner can watch somebody warm up
  • 00:20:17
    and pretty much tell how much they're
  • 00:20:19
    going to be able to do that said if
  • 00:20:22
    you're going to be working with this
  • 00:20:23
    athlete for a long period of time and if
  • 00:20:25
    they're under your care you're
  • 00:20:26
    definitely going to need to do some sort
  • 00:20:27
    of either estimate
  • 00:20:29
    or actual one R attempt or or maybe a
  • 00:20:32
    3rm or something like that you can also
  • 00:20:34
    use vbt to estimate it as well or rpe
  • 00:20:38
    let's say they get good at using RP you
  • 00:20:41
    can have them do a set of five or a set
  • 00:20:43
    of three or a set of one and they'll
  • 00:20:45
    give you the RP and you can plug that
  • 00:20:47
    into a calculator to get the actual 1 RM
  • 00:20:49
    or the the estimated 1 RM now there's I
  • 00:20:52
    mentioned previously this relationship
  • 00:20:54
    between volume and intensity it's an
  • 00:20:57
    inverse relationship so as volume as the
  • 00:20:59
    volume of work increases the intensity
  • 00:21:02
    or 1 RM typically decreases within a
  • 00:21:05
    session within a week within a mesocycle
  • 00:21:08
    so if you're going to give someone a ton
  • 00:21:09
    of volume for that day they probably
  • 00:21:11
    can't do very high intensities at that
  • 00:21:12
    volume if you're going to do give them a
  • 00:21:15
    ton of volume over that mesocycle like
  • 00:21:18
    lots of sets it's not they're not going
  • 00:21:20
    to be able to do it at super super high
  • 00:21:22
    intensities okay conversely if you're
  • 00:21:24
    training at really really high
  • 00:21:26
    intensities they're just not going to be
  • 00:21:27
    able to sustain
  • 00:21:29
    high enough volumes so when you're
  • 00:21:31
    prescribing load it's always a balancing
  • 00:21:33
    act okay now repetition ranges are
  • 00:21:37
    important and I want to I want to
  • 00:21:38
    explain this to you guys for those of
  • 00:21:40
    you who are maybe let's say uninitiated
  • 00:21:42
    in the weight room oftentimes I find
  • 00:21:45
    that students think of rep ranges as
  • 00:21:47
    like as sort of this this number that
  • 00:21:49
    you just stop at like if I'm doing sets
  • 00:21:52
    of five for that day versus sets of 10
  • 00:21:54
    the weight doesn't really change I just
  • 00:21:57
    stop at five instead of stopping at 10
  • 00:21:59
    you know they might adjust the load a
  • 00:22:00
    little bit but they typically will just
  • 00:22:02
    arbitrarily stop at those numbers but
  • 00:22:04
    really what we mean when we're looking
  • 00:22:05
    at a repetition range typically is that
  • 00:22:07
    it's a repetition maximum and so when
  • 00:22:09
    you see these ranges where it says
  • 00:22:11
    strength is train from one to six reps
  • 00:22:13
    that doesn't mean with a load that you
  • 00:22:16
    could do for more than that it means a
  • 00:22:17
    load that you could do for only that
  • 00:22:19
    number of reps with a little bit of
  • 00:22:22
    degree of variation in there so let's
  • 00:22:24
    say that I let's say that the most I can
  • 00:22:27
    do for six reps at the high end of that
  • 00:22:30
    strength or the low end of that
  • 00:22:32
    hypertrophy range is 100 lb okay and I
  • 00:22:37
    do six reps with 100 pounds the seventh
  • 00:22:40
    rep I would fail if I tried it okay
  • 00:22:42
    that's that's a six and if I train at
  • 00:22:44
    that range I'm getting a blend of
  • 00:22:46
    strength and hypertrophy strength and
  • 00:22:48
    hypertrophy if I train at that weight
  • 00:22:51
    for a set of five I'm stopping
  • 00:22:53
    arbitrarily one short we call that one
  • 00:22:56
    repetition in reserve it's still going
  • 00:22:57
    to be a pretty High RP it's going to be
  • 00:22:59
    about a 9 RP okay so I'm still training
  • 00:23:02
    with pretty good intensity in the range
  • 00:23:04
    of strength so I'm still getting a
  • 00:23:06
    strength stimulus and I'm probably
  • 00:23:07
    actually now training a little bit
  • 00:23:09
    better because now that I'm keeping one
  • 00:23:11
    rep in in the tank my fatigue is not
  • 00:23:15
    nearly as high as if I maxed it out and
  • 00:23:17
    did the full six reps so now I can maybe
  • 00:23:20
    sustain even more volume in that
  • 00:23:22
    strength Zone and then get a better
  • 00:23:24
    training stimulus let's say though that
  • 00:23:26
    instead of training at my 6rm I drop it
  • 00:23:28
    down to 80 lb and let's say that's my 10
  • 00:23:31
    RM and I arbitrarily stop at 5 this time
  • 00:23:35
    as well now that's a much much lower
  • 00:23:38
    percent of my Max the rpe is going to be
  • 00:23:40
    much lower maybe a 5 5.5 rpe out of 10
  • 00:23:44
    the intensity is much lower if I have
  • 00:23:47
    five reps in reserve I'm training pretty
  • 00:23:49
    far away from failure maybe even too far
  • 00:23:51
    to get a lot of gains from that
  • 00:23:54
    definitely too far away to get any
  • 00:23:56
    strength gains Okay so even though I'm
  • 00:23:58
    still training sets five the intensity
  • 00:24:00
    is too low to really stimulate strength
  • 00:24:03
    adaptations now of course I could train
  • 00:24:06
    as fast as possible and accelerate
  • 00:24:08
    really fast and now I'm doing more
  • 00:24:10
    velocity Based training and and that
  • 00:24:12
    will give me power gains okay so
  • 00:24:15
    hopefully hopefully that makes sense
  • 00:24:16
    with these repetition ranges okay so we
  • 00:24:18
    talked about load repetitions onto
  • 00:24:21
    volume so components of volume first is
  • 00:24:24
    the repetitions the number of reps per
  • 00:24:26
    set and then the number of sets
  • 00:24:29
    and then the number of and then the
  • 00:24:30
    amount of weight lifted that's the
  • 00:24:32
    overall load as I've described in that
  • 00:24:35
    previous slide we want to think about
  • 00:24:37
    volume as a driver of a stimulus as as a
  • 00:24:41
    driver of the magnitude of the stimulus
  • 00:24:43
    so if I did one set of one one you know
  • 00:24:48
    one one RM that's going to give me a
  • 00:24:50
    certain magnitude of adaptation to
  • 00:24:54
    strength if I did 10 sets 10 times the
  • 00:24:57
    volume that that's going to give me a
  • 00:24:59
    lot more adaptation but it is what
  • 00:25:02
    what's that phrase where it's like oh
  • 00:25:04
    diminishing returns the law of dim
  • 00:25:06
    diminishing returns each consecutive set
  • 00:25:09
    gives you more adaptation but slightly
  • 00:25:12
    less than the set previous okay that's
  • 00:25:15
    that's how we want to think about it
  • 00:25:16
    both hypertrophy and strength gains are
  • 00:25:18
    volume dependent but hypertrophy gains
  • 00:25:21
    getting bigger muscles that's more
  • 00:25:23
    driven by volume okay so we really want
  • 00:25:26
    to focus on things like time under
  • 00:25:28
    tension the number of hard sets sets
  • 00:25:31
    with some like 6 to 20 repetitions Etc
  • 00:25:35
    with strength that's more of like a
  • 00:25:37
    moderate volume training Paradigm with
  • 00:25:39
    power it's even less because with power
  • 00:25:42
    if you train too much you actually start
  • 00:25:44
    Mal adapting and get less powerful so so
  • 00:25:47
    it kind of goes down the slope
  • 00:25:50
    hypertrophy strength power as far as far
  • 00:25:53
    as volume goes and that's you know very
  • 00:25:56
    a very general generalized statement
  • 00:25:58
    hypertrophy strength power all right and
  • 00:26:00
    here are some of the guidelines so for
  • 00:26:02
    strength we're thinking three to six
  • 00:26:04
    sets per exercise per session
  • 00:26:07
    hypertrophy you could do more and
  • 00:26:09
    endurance we're doing higher reps maybe
  • 00:26:13
    not necessarily a larger number of sets
  • 00:26:16
    Okay and remember these are just these
  • 00:26:18
    are just basic guidelines so I'm not
  • 00:26:20
    necessarily going to do 12 sets per
  • 00:26:22
    exercise all the time with hypertrophy
  • 00:26:24
    that's maybe just the upper limit volume
  • 00:26:27
    adjustments for athletes typically
  • 00:26:28
    beginners don't need very much volume
  • 00:26:31
    and they'll grow they'll get stronger
  • 00:26:32
    off off of a small dose as you get more
  • 00:26:35
    advanced you need a larger and larger
  • 00:26:37
    dose typically okay next exercise
  • 00:26:40
    selection so this is typically the first
  • 00:26:42
    thing that people think about when they
  • 00:26:43
    think about building a resistance
  • 00:26:45
    training program instead of all the
  • 00:26:47
    other things but that's putting the cart
  • 00:26:49
    before the horse so once you have
  • 00:26:50
    everything else in line then you go to
  • 00:26:53
    exercise selection so this is CH
  • 00:26:56
    choosing movements that effectively
  • 00:26:57
    Target Target specific muscle groups and
  • 00:27:00
    performance goals and they should align
  • 00:27:02
    with all of that needs analysis that you
  • 00:27:04
    did about the athlete and the sport and
  • 00:27:07
    their goals okay so different types of
  • 00:27:09
    exercise first and you guys probably
  • 00:27:12
    know this already but we have compound
  • 00:27:14
    movements isolation movements and then
  • 00:27:16
    what we might call functional functional
  • 00:27:18
    exercises that term has really been
  • 00:27:19
    bastardized lately but maybe think of
  • 00:27:22
    that as as exercises that mimic real
  • 00:27:24
    life sport or Sports specific movements
  • 00:27:26
    compound movements just means that they
  • 00:27:28
    use more than one joint isolation means
  • 00:27:30
    that it isolates a single joint okay and
  • 00:27:33
    then again functional exercises they're
  • 00:27:35
    a bit more complex typically and they
  • 00:27:37
    mimic some sort of real life movement
  • 00:27:40
    when we're thinking about which
  • 00:27:41
    exercises to select we want to think
  • 00:27:43
    about specificity safety and efficiency
  • 00:27:45
    first do the exercises align with things
  • 00:27:49
    like the biomechanical principles of the
  • 00:27:51
    sport the um the force characteristics
  • 00:27:54
    like the the force and velocity
  • 00:27:56
    characteristics of the sport with the
  • 00:27:58
    needs of the athlete okay next we want
  • 00:28:01
    to look at safety I mean really safety
  • 00:28:03
    should be first but let's be honest we
  • 00:28:05
    don't think of Safety First consider is
  • 00:28:08
    this movement safe for the athlete so if
  • 00:28:10
    I'm working with like an an injured
  • 00:28:12
    youth athlete I'm probably not going to
  • 00:28:13
    give them snatches if I'm working with
  • 00:28:16
    an overhead athlete I'm going to
  • 00:28:18
    definitely ask them a lot about their
  • 00:28:20
    shoulders before we do any type of you
  • 00:28:23
    know behind the neck push press so we're
  • 00:28:25
    thinking safety factors next efficiency
  • 00:28:28
    how much setup does this exercise
  • 00:28:29
    actually take to do do you need to pull
  • 00:28:32
    out 10 different pieces of equipment and
  • 00:28:34
    how long does it take to actually get a
  • 00:28:35
    training effect versus something that I
  • 00:28:37
    could just walk over there and get set
  • 00:28:39
    up right away progression and variation
  • 00:28:41
    so with our exercises we want to
  • 00:28:44
    progress from less complex to more
  • 00:28:47
    complex over the life not the lifespan
  • 00:28:50
    well yeah over the lifespan but really
  • 00:28:51
    over the training span of the athlete
  • 00:28:53
    that you have them let's say you have
  • 00:28:54
    them for a year which is generous these
  • 00:28:57
    days most people don't stay with a coach
  • 00:28:58
    for that long let's say you have them
  • 00:29:00
    for a year though and they're really
  • 00:29:02
    green how are you going to get them from
  • 00:29:04
    not touching a barbell ever to doing
  • 00:29:07
    let's say hang power cleans with enough
  • 00:29:09
    load to generate a good stimulus and how
  • 00:29:12
    are you going to do that effectively
  • 00:29:14
    while still giving them a good training
  • 00:29:15
    stimulus along the way okay so that's as
  • 00:29:18
    you progress them you need to be
  • 00:29:19
    thinking about layering effective
  • 00:29:22
    exercises so that one potentiates the
  • 00:29:24
    next for instance in that situation I
  • 00:29:27
    would probably get the athlete doing
  • 00:29:29
    front squats from day one I probably
  • 00:29:32
    also get them doing some sort of mid
  • 00:29:33
    thigh pole just the pole on day one as
  • 00:29:36
    well so that eventually they're going to
  • 00:29:38
    be really comfortable exploding from the
  • 00:29:40
    mid thigh position and catching it in
  • 00:29:43
    the front rack position okay so I'm
  • 00:29:45
    thinking about how do I layer these
  • 00:29:46
    exercises with the end goal in mind and
  • 00:29:49
    then we want to incorporate Sports
  • 00:29:50
    specific movements but obviously we want
  • 00:29:52
    to balance that with General
  • 00:29:55
    preparedness okay so we know that to be
  • 00:29:57
    Sports specific you don't have to like
  • 00:29:59
    do the sport with weights on like like
  • 00:30:02
    for soccer athlete you're not just going
  • 00:30:03
    to strap a weighted vest and say go play
  • 00:30:05
    soccer and that's your resistance
  • 00:30:07
    training you're not going to go kick a
  • 00:30:08
    weighted soccer ball but you do want to
  • 00:30:10
    think about okay what muscles need to be
  • 00:30:13
    powerful what muscles need to be
  • 00:30:15
    posturally strong uh what muscles are
  • 00:30:18
    are frequently injured and how can we
  • 00:30:20
    create robust you know tissue tolerance
  • 00:30:22
    in in those structures and that would be
  • 00:30:25
    Sports specific to soccer exercise order
  • 00:30:28
    is next so you've chosen your exercises
  • 00:30:30
    you you've looked at compound movements
  • 00:30:31
    you've chosen some isolation movements
  • 00:30:33
    they're sport specific a good blend of
  • 00:30:36
    sport specific and general preparedness
  • 00:30:38
    now how do we actually order them in a
  • 00:30:40
    training session well there's a few
  • 00:30:42
    General guidelines first we want to go
  • 00:30:44
    compound before isolation uh this is
  • 00:30:46
    because compound movements are typically
  • 00:30:49
    more valuable they generate more
  • 00:30:51
    strength more coordination they take
  • 00:30:53
    more central nervous system coordination
  • 00:30:55
    and they also cause more fatigue and so
  • 00:30:58
    oh and they're typically they typically
  • 00:31:00
    have more risk associated with them so
  • 00:31:02
    you do them first so that you're fresh
  • 00:31:03
    and then you finish up with the
  • 00:31:05
    isolation movements we also want to
  • 00:31:07
    think high intensity before low
  • 00:31:08
    intensity so if you have let's say power
  • 00:31:11
    snatches from the knee very high
  • 00:31:14
    intensity exercise high power outputs
  • 00:31:16
    and let's say you have I don't know
  • 00:31:18
    lateral raises well you're going to do
  • 00:31:20
    the lateral raises last because not only
  • 00:31:23
    do the snatches need a really stable
  • 00:31:25
    shoulder joint but the the intensity is
  • 00:31:28
    so much higher you want to be fresh
  • 00:31:29
    while you're doing them to get the most
  • 00:31:30
    out of that power movement and then even
  • 00:31:33
    if you're tired you can bang out the
  • 00:31:34
    lateral raises no matter what state
  • 00:31:36
    you're in okay so high before low
  • 00:31:39
    intensity and then also influence on
  • 00:31:40
    training Effectiveness we want to think
  • 00:31:43
    about things that enhance muscle
  • 00:31:45
    activation strength gains hypertrophic
  • 00:31:47
    responses so maybe if the goal is
  • 00:31:49
    hypertrophy maybe you actually do want
  • 00:31:51
    to pre-exhaust a muscle in an isolation
  • 00:31:54
    movement before going to a compound
  • 00:31:57
    movement okay that's an advanced
  • 00:31:59
    hypertrophy technique maybe you want to
  • 00:32:01
    do something like a back squat before
  • 00:32:03
    doing a vertical jump if your goal is
  • 00:32:05
    power training that's an advanced power
  • 00:32:09
    programming thing called post potenti
  • 00:32:11
    post activation potentiation Pap so
  • 00:32:14
    depending on your goal if your goal is
  • 00:32:15
    strength and power typically we begin
  • 00:32:16
    with the heavy compound lifts in
  • 00:32:18
    hypertrophy you typically also begin
  • 00:32:21
    with heavy compound lifts followed by
  • 00:32:22
    isolation but you can sometimes reverse
  • 00:32:24
    that like I said in pre-exhaustion for
  • 00:32:26
    endurance it's it's not as important
  • 00:32:29
    because you're not using quite as heavy
  • 00:32:30
    loads when training for muscular
  • 00:32:32
    endurance but I would say still the
  • 00:32:35
    definitely the intensity first followed
  • 00:32:38
    by low intensity would apply even in
  • 00:32:40
    endurance but you know it if with with
  • 00:32:43
    endurance strength endurance in the
  • 00:32:44
    weight room we're thinking things like
  • 00:32:46
    circuit training where everything is
  • 00:32:48
    Blended together so so the order is not
  • 00:32:51
    quite as important okay rest periods so
  • 00:32:55
    rest rest periods absolutely will
  • 00:32:57
    influence
  • 00:32:58
    the adaptations whether they are
  • 00:33:00
    strength power hypertrophy or endurance
  • 00:33:02
    adaptations shorter rest leads to more
  • 00:33:05
    metabolic stress but potentially lower
  • 00:33:08
    performance in the subsequent lifts
  • 00:33:10
    these are the guidelines in general for
  • 00:33:13
    these different training goals for
  • 00:33:16
    resting when you're in the weight room
  • 00:33:18
    for strength and power we want up to
  • 00:33:20
    five minutes maybe even more between our
  • 00:33:22
    sets so that we get that full
  • 00:33:24
    resynthesis of phosphate for
  • 00:33:26
    hypertrophy you can go as low as 30
  • 00:33:28
    seconds but typically we want at least
  • 00:33:31
    90 seconds and that's mostly for safety
  • 00:33:34
    if we're doing heavy compound movements
  • 00:33:36
    as we should be unless you're in like a
  • 00:33:38
    circuit training environment or if
  • 00:33:39
    you're doing isolation compound or sorry
  • 00:33:42
    isolation single joint movements then
  • 00:33:44
    resting less than a minute and a half is
  • 00:33:46
    is probably okay and then for endurance
  • 00:33:49
    you know less than 30 seconds definitely
  • 00:33:51
    increases the endurance effect but it
  • 00:33:53
    might lead to decreased performance in
  • 00:33:55
    the next set as I said compound lifts
  • 00:33:57
    require more rest and the rest needs are
  • 00:33:59
    going to vary based on the individuals
  • 00:34:01
    if you have a little tiny person that
  • 00:34:02
    you're training right let's say a small
  • 00:34:04
    female in my experience they're like oh
  • 00:34:06
    I'm ready to go you know set of 10
  • 00:34:07
    deadlifts okay I feel great let's do
  • 00:34:09
    that again a really large individual
  • 00:34:12
    typically requires more rest not just
  • 00:34:14
    and and don't think of it as just
  • 00:34:16
    because they're out of shape it's just
  • 00:34:18
    because that individual has so much more
  • 00:34:20
    body mass to move whether it's by height
  • 00:34:23
    or muscle mass Etc and they're typically
  • 00:34:25
    moving more muscle mass and so
  • 00:34:27
    metabolically it's a lot more difficult
  • 00:34:29
    for that individual and so they may need
  • 00:34:30
    more rest obviously their Fitness
  • 00:34:32
    characteristics also come into play if
  • 00:34:34
    you're working with like a soccer
  • 00:34:35
    athlete versus a shot putter we're going
  • 00:34:37
    to have some different metabolic
  • 00:34:39
    profiles there so the rest will vary for
  • 00:34:41
    those individuals as well typically I
  • 00:34:43
    don't time rest periods I let people
  • 00:34:46
    Auto regulate them so I just say hey
  • 00:34:48
    when you're ready to go again we're
  • 00:34:49
    going to go unless I'm trying to get
  • 00:34:52
    some sort of a metabolic stimulus and I
  • 00:34:54
    need to keep rests short or if we're
  • 00:34:56
    under a time crunch all right right now
  • 00:34:58
    last section I promise you but we need
  • 00:35:00
    to tie this all together with
  • 00:35:02
    periodization what is periodization uh
  • 00:35:05
    periodization is a is a number of things
  • 00:35:07
    but really it's a concept that describes
  • 00:35:10
    the training process as being
  • 00:35:12
    cyclical founded on building specific
  • 00:35:15
    Fitness characteristics in sequence in a
  • 00:35:18
    nonlinear way such that you Peak at the
  • 00:35:21
    right time and avoid overtraining okay
  • 00:35:25
    it's a way of roadmapping
  • 00:35:28
    not the specific route that you'll take
  • 00:35:31
    okay but in general seeing the end
  • 00:35:34
    destination and knowing hey there's a
  • 00:35:35
    few different ways I can get there but
  • 00:35:37
    I'm going to plan it out sequentially
  • 00:35:39
    and logically so that I get there in the
  • 00:35:41
    quickest or maybe the safest way
  • 00:35:44
    possible okay okay so when we're
  • 00:35:46
    thinking about
  • 00:35:48
    periodization we're thinking about
  • 00:35:50
    Progressive overload specificity and
  • 00:35:52
    variation among other things we're
  • 00:35:55
    thinking how are we injecting a new
  • 00:35:58
    stimulus rather a larger magnitude of
  • 00:36:00
    stimulus with Progressive overload with
  • 00:36:02
    specificity we're thinking what are the
  • 00:36:04
    specific traits I need to train by the
  • 00:36:07
    end or need to have trained and what do
  • 00:36:09
    I need to develop sequentially in order
  • 00:36:11
    to get there okay like if I want to be a
  • 00:36:14
    really powerful athlete well I know that
  • 00:36:17
    power is force times velocity okay so am
  • 00:36:20
    I training force and velocity and I know
  • 00:36:24
    that if power is force times velocity
  • 00:36:26
    that's like moving a weight quickly
  • 00:36:28
    including my own body weight so if I can
  • 00:36:30
    make that weight a lighter percentage of
  • 00:36:33
    my Max then that means I need to get
  • 00:36:35
    stronger and if I get stronger it'll be
  • 00:36:37
    a lighter percentage of my Max okay well
  • 00:36:39
    to get stronger I know that the only
  • 00:36:42
    tissue in the human body that produces
  • 00:36:44
    force is muscle tissue so to get
  • 00:36:47
    stronger one way to do that one way to
  • 00:36:50
    increase my capacity for strength is to
  • 00:36:52
    make the muscle bigger okay so so now
  • 00:36:55
    we're we're seeing how we can logically
  • 00:36:57
    sequence these training adaptations such
  • 00:37:01
    that they support the end goal of power
  • 00:37:03
    so first I make the muscle bigger I
  • 00:37:05
    teach the muscle how to be stronger okay
  • 00:37:08
    that bigger muscle is now stronger and
  • 00:37:10
    then with that new Strength I move
  • 00:37:13
    lighter weights more quickly and
  • 00:37:15
    therefore now I'm more powerful okay now
  • 00:37:18
    there's different types of periodization
  • 00:37:19
    you're going to hear all kinds of
  • 00:37:20
    different names linear periodization
  • 00:37:22
    typically means a gradual increase in
  • 00:37:25
    intensity with a corresponding decrease
  • 00:37:28
    in volume over time okay you've probably
  • 00:37:30
    seen that graph I don't like the term
  • 00:37:34
    because I've been influenced by you know
  • 00:37:36
    certain Sports scientists who also don't
  • 00:37:38
    like the term but basically linearity is
  • 00:37:41
    not a component of periodization
  • 00:37:43
    periodization is cyclical and it is on
  • 00:37:47
    purpose nonlinear okay so it's kind of a
  • 00:37:50
    contradiction in terms nonlinear or
  • 00:37:53
    undulating periodization same thing this
  • 00:37:56
    this is a term term that sometimes gets
  • 00:37:59
    you know a little bit misused I would
  • 00:38:00
    rather say
  • 00:38:01
    undulating programming typically because
  • 00:38:04
    all periodization should be undulating
  • 00:38:06
    to some extent but over a longer time
  • 00:38:09
    Horizon okay but typically this refers
  • 00:38:11
    to frequent changes in intensity and
  • 00:38:13
    volume to stimulate adaptation while
  • 00:38:15
    managing fatigue typically when you hear
  • 00:38:17
    undulating
  • 00:38:18
    periodization that means within a
  • 00:38:21
    microcycle or within a week you're
  • 00:38:23
    changing like you're doing fives one day
  • 00:38:25
    threes the next day 10 the next day okay
  • 00:38:27
    I would rather call that ulating
  • 00:38:29
    programming but it's important for you
  • 00:38:31
    to know that you'll hear both terms and
  • 00:38:33
    then block periodization is is another
  • 00:38:37
    form of periodization and this is
  • 00:38:39
    dividing training into blocks with a
  • 00:38:41
    specific Focus such as hypertrophy
  • 00:38:43
    strength and power and only training for
  • 00:38:46
    that characteristic during that block
  • 00:38:48
    now again most most periodization is in
  • 00:38:53
    some way all three of these in general
  • 00:38:57
    we want to have higher volumes to lower
  • 00:38:59
    volumes lower intensity to higher
  • 00:39:01
    intensity lower skill to higher skill
  • 00:39:04
    okay so that we can Peak at a certain
  • 00:39:06
    time whether that's on a certain day or
  • 00:39:08
    for a competitive season in general
  • 00:39:10
    we're going to have some undulation in
  • 00:39:13
    the amount of volume and intensity we're
  • 00:39:14
    going to have D Lo weeks okay we're not
  • 00:39:16
    going to always train the exact same way
  • 00:39:19
    we need a little bit of variation and in
  • 00:39:22
    some way all periodization is going to
  • 00:39:24
    have specific periods of emphasis and
  • 00:39:27
    emphasis where you emphasize one
  • 00:39:29
    training quality and deemphasize but
  • 00:39:32
    still maintain the other training
  • 00:39:33
    qualities okay typically we divide the
  • 00:39:36
    phases into roughly the Preparatory
  • 00:39:39
    phase the competitive phase and then the
  • 00:39:42
    transition phase which is where we
  • 00:39:44
    recover okay you could also think of
  • 00:39:46
    this as the uh General preparation phase
  • 00:39:49
    the specific preparation phase where you
  • 00:39:51
    go from General training to more Sports
  • 00:39:53
    specific and then into the competitive
  • 00:39:56
    phase okay some people also call this
  • 00:39:58
    accumulation where you're accumulating
  • 00:40:00
    volume transmutation where you take all
  • 00:40:03
    that training you've done and you turn
  • 00:40:05
    it into something Sports specific
  • 00:40:07
    transmute it and then realization where
  • 00:40:09
    you realize the gains of the training
  • 00:40:11
    process and why do we period periodize
  • 00:40:14
    Well it it enhances the performance by
  • 00:40:17
    systematically targeting different
  • 00:40:19
    Fitness components as I've said and it
  • 00:40:21
    reduces the risk of overtraining because
  • 00:40:23
    now we're managing all of the training
  • 00:40:25
    variables in a scientific evidence-based
  • 00:40:28
    and logical way okay instead of just
  • 00:40:31
    sort of willy-nilly doing what we want
  • 00:40:33
    or instead of rigidly following a
  • 00:40:35
    training program no matter how the
  • 00:40:37
    athlete is feeling as we implement
  • 00:40:39
    periodization we want to start with
  • 00:40:40
    long-term goals so we're looking towards
  • 00:40:42
    the end of the year this is why you have
  • 00:40:44
    to start with the end in mind in order
  • 00:40:46
    to produce the rest of the training
  • 00:40:48
    process and you need to adjust it based
  • 00:40:51
    on athlete feedback so some people
  • 00:40:53
    mistakenly think that periodization is
  • 00:40:55
    like everything is prescribed to the tea
  • 00:40:57
    and you don't deviate from it when in
  • 00:40:59
    fact it's a dynamic plan that if you
  • 00:41:02
    have a good athlete monitoring program
  • 00:41:04
    which is another overly long lecture in
  • 00:41:07
    and of itself and you're monitoring the
  • 00:41:09
    athletes sufficiently and you know for a
  • 00:41:11
    lot of people that's just checking in
  • 00:41:13
    with the athletes hey how did you feel
  • 00:41:14
    this week how did you feel after
  • 00:41:16
    training if you're monitoring the
  • 00:41:17
    athletes effectively then you're making
  • 00:41:20
    small adjustments it's like on the road
  • 00:41:22
    map if you hit a roadblock you're not
  • 00:41:24
    just going to plow through it you know
  • 00:41:25
    you're going to take the alternate route
  • 00:41:27
    to get to where you need to go you might
  • 00:41:29
    just you you might just be taking a
  • 00:41:31
    circuitous route yeah so that is the end
  • 00:41:35
    you guys that's the end of the slides
  • 00:41:36
    that I put together for you maybe a few
  • 00:41:38
    too many slides but thank you for
  • 00:41:41
    Patiently sitting through my monologues
  • 00:41:44
    and I know we're over time but if I do
  • 00:41:47
    have a couple minutes if we want to do
  • 00:41:49
    some questions and then Jacob I'm I'm
  • 00:41:51
    more than happy to do a followup you
  • 00:41:53
    know via email if you guys have specific
  • 00:41:55
    questions or if you want to type out
  • 00:41:57
    more detailed questions and send them to
  • 00:41:59
    me like totally good with that as
  • 00:42:02
    well yeah that's a really good question
  • 00:42:04
    and it's a question that tells that
  • 00:42:06
    tells me you've worked with people
  • 00:42:08
    before because it's not something you
  • 00:42:09
    think about typically if you haven't
  • 00:42:11
    worked with people before or coach them
  • 00:42:13
    and it's one of the first things that
  • 00:42:14
    you'll observe especially if you've
  • 00:42:16
    weight trained before and you know what
  • 00:42:18
    it is like to go to failure and how far
  • 00:42:21
    you are from failure proximity to
  • 00:42:23
    failure and so I do two things the first
  • 00:42:25
    thing is I have them do an actual
  • 00:42:27
    Max okay and and doing an actual Max
  • 00:42:32
    sort of sets the ceiling for them I
  • 00:42:34
    don't do that on the first on the first
  • 00:42:36
    go okay typically it's a few sessions in
  • 00:42:40
    and then and then I let them know
  • 00:42:41
    beforeand hey next time we're going to
  • 00:42:43
    actually test how much you can do at
  • 00:42:44
    this it's going to be totally safe I'll
  • 00:42:46
    be there I'll be spotting you I usually
  • 00:42:48
    teach them how to fail the lift first so
  • 00:42:50
    they feel very comfortable and of course
  • 00:42:52
    I make sure that there's no like
  • 00:42:54
    potential injury history that could that
  • 00:42:56
    could be a risk factor the other thing
  • 00:42:59
    that I do is I watch their bar speed and
  • 00:43:01
    so typically when I'm coaching people
  • 00:43:03
    for most lifts I want them to do the
  • 00:43:05
    concentric portion of the lift as fast
  • 00:43:07
    as possible because there's a lot of
  • 00:43:09
    research showing that you get much
  • 00:43:11
    better faster strength gains if you do
  • 00:43:14
    Max effort uh concentric portion of the
  • 00:43:17
    lift and so by visually assessing the
  • 00:43:20
    bar speed I can typically tell how close
  • 00:43:22
    they are to failure and a lot a lot of
  • 00:43:24
    times the untrained folks or or folks
  • 00:43:27
    who never press close to that they think
  • 00:43:30
    as soon as the bar slows down at all
  • 00:43:32
    that the next rep they're gonna fail so
  • 00:43:34
    I I talk them through that and I basic I
  • 00:43:37
    usually just tell tell them give me
  • 00:43:38
    another give me another give me another
  • 00:43:41
    and then they start surprising
  • 00:43:42
    themselves and and and realizing like oh
  • 00:43:45
    that's what it feels like to grind out a
  • 00:43:47
    rep and I'm usually in there close and
  • 00:43:49
    I'll tell them you know grind it out
  • 00:43:50
    grind it out and I don't do that all the
  • 00:43:52
    time and nor should they do that on
  • 00:43:53
    every set but if I need them to
  • 00:43:55
    experience it that's what I do yeah yeah
  • 00:43:57
    really good question
  • 00:44:00
    Jacob good question it depends on if
  • 00:44:02
    their Plateau is in the strength or
  • 00:44:05
    muscle size or a plateau in a specific
  • 00:44:08
    lift and it depends on what they've been
  • 00:44:10
    do so it depends it depends on what
  • 00:44:12
    they've been doing leading up to that
  • 00:44:14
    but let's say I assessed all of that and
  • 00:44:16
    and we knew and let's say it was a
  • 00:44:19
    plateau in strength in that case I would
  • 00:44:22
    probably first make a small switch to
  • 00:44:25
    the Loading schemes okay let's let's say
  • 00:44:27
    they're training for strength they're
  • 00:44:28
    doing sets of 3 to five they hit a
  • 00:44:30
    plateau and they feel like you know it's
  • 00:44:33
    been a few weeks and I've not making any
  • 00:44:35
    more gains two options one option
  • 00:44:37
    introduce a novel stimulus option number
  • 00:44:39
    two go back up the periodization ladder
  • 00:44:43
    and and sort of rebuild and then hit it
  • 00:44:46
    again and I guess that would also be
  • 00:44:48
    introducing a novel stimulus if that
  • 00:44:50
    makes sense so so in the first case you
  • 00:44:53
    could do something like Ecentric
  • 00:44:56
    Ecentric accent a training you could do
  • 00:44:58
    something like velocity Based training
  • 00:45:00
    you could do something like rest pause
  • 00:45:02
    training you could do something like
  • 00:45:03
    myor reps so like introducing a novel
  • 00:45:05
    training stimulus with the same movement
  • 00:45:08
    in the same you know strength parameters
  • 00:45:10
    okay you could also introduce that
  • 00:45:12
    novelty by just going back to sets of 10
  • 00:45:15
    or 12 and then building back up into
  • 00:45:18
    that strength stimulus does that make
  • 00:45:19
    sense so sort of repeating the process
  • 00:45:22
    mhm mhm yeah really good question you've
  • 00:45:25
    been following coach wolf right yeah
  • 00:45:28
    yeah nice yeah so to be honest I don't
  • 00:45:30
    have a lot of experience with lengthened
  • 00:45:32
    partials and when to inject them into
  • 00:45:34
    training but if we go based off of off
  • 00:45:38
    of scientific principles and we think
  • 00:45:40
    about the fact that in its lengthened
  • 00:45:43
    State the muscle is going to experience
  • 00:45:45
    a lot of mechanical tension and so if
  • 00:45:48
    we're loading that lengthened partial
  • 00:45:51
    range of motion with a lot of time under
  • 00:45:53
    tension there's going to be a lot of
  • 00:45:55
    Doms that are created and generated so
  • 00:46:00
    if your athlete is far from competition
  • 00:46:03
    I say totally fine that's great and in
  • 00:46:05
    fact it might be a good thing to do
  • 00:46:07
    because now we're actually potentially
  • 00:46:09
    improving their range of motion as well
  • 00:46:11
    if they're close to competition then I
  • 00:46:13
    would say don't do the lengthen partials
  • 00:46:16
    let's focus on things that cause less
  • 00:46:18
    fatigue more output instead yeah and and
  • 00:46:22
    Jacob that's a super good point and I'm
  • 00:46:24
    glad you said that when we think about D
  • 00:46:26
    loading we are resensitizing the athlete
  • 00:46:30
    to the training stimulus so in that
  • 00:46:33
    process of resensitization not only are
  • 00:46:35
    we dropping fatigue but now the Adaptive
  • 00:46:39
    resistance or to put it conversely the
  • 00:46:42
    resistance to adaptation that they've
  • 00:46:44
    built up during the training process
  • 00:46:46
    it's actually now going to dissipate as
  • 00:46:48
    well with fatigue and they might find
  • 00:46:50
    that after they return from a nice week
  • 00:46:52
    of Del loading that they can train hard
  • 00:46:54
    again and they can train with renewed
  • 00:46:56
    vigor and they can hit hit that you know
  • 00:46:58
    hit the same Mark and then bust through
  • 00:47:00
    it to break the plateau yeah really good
  • 00:47:02
    question so gosh warm-ups can be so many
  • 00:47:05
    things or they can be a lot of nothing
  • 00:47:08
    that how's that for a not very helpful
  • 00:47:11
    answer so I think of warm-ups as a time
  • 00:47:15
    to sneak in some things that I think the
  • 00:47:18
    athletes need that also prepares them
  • 00:47:22
    for their session and it depends on the
  • 00:47:24
    athlete and it depends on the needs and
  • 00:47:26
    it depends on the
  • 00:47:27
    um in my class what I tell them is
  • 00:47:30
    obviously you want to follow the
  • 00:47:32
    guidelines of well that the NCA puts out
  • 00:47:35
    ra ramp the ramp protocol raise activate
  • 00:47:39
    and mobilize and then potentiate which
  • 00:47:41
    is essentially a way of saying you raise
  • 00:47:43
    the the physiological metabolic
  • 00:47:45
    processes heart rate blood pressure
  • 00:47:47
    sweating rate body temperature did I say
  • 00:47:50
    that one that's R and then activate and
  • 00:47:52
    mobilize you activate muscles and you
  • 00:47:54
    mobilize joints okay and you could do do
  • 00:47:56
    that with Dynamic stretching sequences
  • 00:47:58
    or skipping drills or targeted
  • 00:48:01
    activations or mini bands or really like
  • 00:48:05
    the sky the limit and it depends on your
  • 00:48:07
    athletes and what you're preparing them
  • 00:48:09
    for and then potentiate means that you
  • 00:48:11
    do something that Bridges the gap
  • 00:48:13
    between warm-up and workout so that
  • 00:48:15
    they're ready to hit the workout with
  • 00:48:17
    sufficient in intensity typically for me
  • 00:48:20
    that's some sort of a plyo or a medball
  • 00:48:22
    throw or a short Sprint something that
  • 00:48:24
    really gets to use a colloquial term the
  • 00:48:27
    nervous system firing right it really it
  • 00:48:30
    just raises their level of overall
  • 00:48:32
    activation and motivation for the task
  • 00:48:34
    at hand so I don't yeah I I would say
  • 00:48:38
    warm-ups can do all of that a and at the
  • 00:48:42
    same time sometimes I don't even warm
  • 00:48:44
    the athletes up we just go in and we
  • 00:48:46
    start with the bar for a set of 10 and
  • 00:48:47
    then they go into it it depends on on a
  • 00:48:50
    lot of things it depends on you know
  • 00:48:52
    what are their needs and what type of
  • 00:48:55
    session are we doing what's the
  • 00:48:56
    important of it how much time do we have
  • 00:48:58
    for that session sometimes I'm like okay
  • 00:49:00
    I could do a 15minute warm-up with all
  • 00:49:02
    of this great rehab prehab stuff but man
  • 00:49:04
    this athlete's under a lot of of time
  • 00:49:07
    stress and they're in the middle of
  • 00:49:08
    finals and really I just need them to
  • 00:49:11
    get a 15minute hard stimulus and then
  • 00:49:13
    shut it down for the day and so yeah we
  • 00:49:16
    might do like a thre minute 4 minute
  • 00:49:18
    warmup and then get a 12 minute stimulus
  • 00:49:22
    and then be done or we might have two
  • 00:49:23
    hours and so it's like okay there's so
  • 00:49:26
    much that I could do let's take a full
  • 00:49:28
    15minute warmup and we're going to do
  • 00:49:29
    all these different things and I'm going
  • 00:49:30
    to be teaching them new movement
  • 00:49:31
    patterns and you know giving prescribing
  • 00:49:34
    new prehab work for them to do later but
  • 00:49:36
    I'm teaching them now in the warmup and
  • 00:49:38
    all that kind of stuff so yeah it varies
  • 00:49:40
    but hopefully some of those examples
  • 00:49:42
    were helpful a warm-up can be as much as
  • 00:49:46
    you want or need it to be or as little
  • 00:49:49
    as doing a set of 10 with the bar for
  • 00:49:52
    your first movement and then adding
  • 00:49:54
    weight from there yeah you're welcome
  • 00:49:56
    yeah definitely and and I'll say this
  • 00:49:57
    will be the last thing I say before I
  • 00:49:59
    have to go I I've been I've had the
  • 00:50:01
    pleasure of working with more and more
  • 00:50:03
    pts who are really integrated into the
  • 00:50:06
    training process and into the high
  • 00:50:07
    performance model and see them really
  • 00:50:10
    leveraging a lot of this like really
  • 00:50:13
    good training knowledge and really good
  • 00:50:14
    sports science knowledge and then also
  • 00:50:16
    bringing it back to the clinical setting
  • 00:50:18
    as well because it's that trickle down
  • 00:50:20
    approach you know what we do for the
  • 00:50:23
    high performing athletes obviously takes
  • 00:50:25
    a lot more person power lot more money a
  • 00:50:27
    lot more expertise but as as that
  • 00:50:31
    becomes more and more ubiquitous it
  • 00:50:32
    trickles down to everyone and then we
  • 00:50:34
    can all benefit from it and so if you
  • 00:50:36
    have the chance or the opportunity as a
  • 00:50:37
    practitioner ever to work for a period
  • 00:50:40
    of time in a high performance
  • 00:50:41
    environment and then you can take some
  • 00:50:43
    of what you learned there and the
  • 00:50:45
    passion there and the individualization
  • 00:50:47
    and the pursuit of excellence and then
  • 00:50:49
    incorporate that into your personal
  • 00:50:51
    practice with the general population
  • 00:50:53
    where it's arguably much more needed
  • 00:50:56
    right where it's it may not be as
  • 00:50:58
    incentivized with the dollar but you
  • 00:51:00
    better believe it's going to change a
  • 00:51:01
    lot more lives when you are putting that
  • 00:51:03
    to practice with you know with you let
  • 00:51:07
    let's say a 40 40 hour a week Blue
  • 00:51:09
    Collar guy who can get his job back
  • 00:51:11
    because of the return to play protocol
  • 00:51:13
    that you learned working with the
  • 00:51:14
    basketball team and now he can get back
  • 00:51:16
    on the assembly line right or you know
  • 00:51:19
    helping that soccer mom who had low back
  • 00:51:21
    pain to get strong again so now she can
  • 00:51:24
    go to all her kids soccer games and you
  • 00:51:25
    know pick up her little the East and all
  • 00:51:27
    that kind of stuff to like live life
  • 00:51:28
    more to the full I think it's such a
  • 00:51:30
    it's such a cool opportunity that you
  • 00:51:32
    all are choosing to do so I commend you
  • 00:51:35
    for that and I challenge you to to look
  • 00:51:37
    to these adjacent
  • 00:51:38
    Fields find what you can and then apply
  • 00:51:42
    it to what you're passionate
  • 00:51:45
    about thanks for tuning in to that
  • 00:51:47
    lecture if you made it to the end well
  • 00:51:49
    congratulations that was like a long
  • 00:51:51
    time of me just talking at you I hope
  • 00:51:53
    you found something valuable in there if
  • 00:51:55
    you want more Sports science content
  • 00:51:57
    like this then don't forget to subscribe
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    to the channel it really does help out
  • 00:52:01
    like the video if this was valuable to
  • 00:52:02
    you and if you want more resources don't
  • 00:52:04
    forget to check out my patreon and some
  • 00:52:06
    of the other links in the description
  • 00:52:08
    all right you guys thanks for hanging
  • 00:52:10
    out on this video and I'll see you on
  • 00:52:11
    the next one
  • 00:52:16
    [Music]
标签
  • resistance training
  • physical therapy
  • exercise selection
  • needs analysis
  • training frequency
  • periodization
  • strength training
  • hypertrophy
  • exercise order
  • athlete assessment