I’ve been “training” for years until I wanted to become a strength and conditioning coach and I realized just how little I knew, take his classes if you have the money, it worth it, if not he doesn’t seminars every now and then
I was worried when you said the body area split was a bad idea. Then you said upoer, lower & combined is also nice. (Like I do with a swimming session as the combined workout?) What factor is it that you lack in more focused/limited strength training? 🤔🤔
An easy way to program exercises is to focus on the muscles that need to be trained and the objectives you want to attain. If you know the origin/insertion points of a muscle, and the functions it has, you just need to incorporate movements that satisfy these conditions. For example, you know that the Biceps work across 3 joints. Their main functions are to *supinate the forearm and flex the elbow.* They also has some other minor functions like providing assistance in forward flexion of the shoulder for example. If you want to train the Biceps, you'd want to incorporate movements that *flex the elbow and supinate the forearm.* The weight, reps, sets would then vary depending on the characteristics you want to improve. For example, if you want to increase maximal strength, you might want to focus on a weight that can be handled for ~1-4 reps. Heck you may even want to work with a heavier load that is higher than the 1RM and focus on *overloaded eccentric reps.* If you want to increase size (hypertrophy), you may instead want to work with a weight that represents ~85% of 1RM and focus on strong concentric contractions, controlled eccentric phases, and sufficient time under tension whilst approaching failure. If you want to increase power generation and speed, you may even use lighter weights and focus on explosiveness. You'd also make sure to not generate much fatigue and stop / rest before the speed of those reps starts to decrease. *(Now I know that variations of Biceps Curls don't represent an athletic movement, and these examples are just examples. There isn't only one proper way to train those characteristics either. The intention was to keep it as simple and straightforward as possible for the example.)* The same principles can apply to any muscle / muscle groups you want to train. Whether you want to increase running speed, jumping ability, pushing strength, cardiovascular or muscular endurance, etc. Look at the muscles / muscle groups that need to be trained and incorporate movements that require these muscles to function. When you understand more about how the different muscles work, you won't need a list of exercises or an app to tell you what movements to use. That doesn't mean lists or apps cannot provide you with good exercises. It just means that you won't have to rely on these lists and apps (or be limited by them either) to know what to do. You will also be able to adapt more easily to different scenarios (for example: addressing some weaknesses or imbalances, recovering from injuries, etc.)
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Learn exactly how to write great S&C programs for your clients and athletes: www.themovementsystem.com/programdesigncourse
This video is amazing. Straight to the point, understandable, and structured 👍🏻
Man.. thank you guys so much. Yall helped me out for my journey back to soccer and training 🙏🏾
THANK YOU MAN❤
I just discovered I know nothing about training -thank you.
Hi thank you
I’ve been “training” for years until I wanted to become a strength and conditioning coach and I realized just how little I knew, take his classes if you have the money, it worth it, if not he doesn’t seminars every now and then
fantastic video, and great information as always.
but, with love, that sprint form, my dude. You might want to work on that.
I was worried when you said the body area split was a bad idea. Then you said upoer, lower & combined is also nice. (Like I do with a swimming session as the combined workout?)
What factor is it that you lack in more focused/limited strength training? 🤔🤔
Why plyometrics before power work if post-activation potentiation allows for better plyo gains
Because power work is still strength training and will reduce your body’s ability to produce max effort in plyos
For advanced athletes you do have the option to program contrast sets
A good warmup will replace a PAP protocol, according to the newer litterature
@@redmetalpanda9051 do you have a link for these findings? Seems really interesting!
How do you find exercises, do I memorize them? Or is there a site/app
plain old bookkeeping diaries, use them
An easy way to program exercises is to focus on the muscles that need to be trained and the objectives you want to attain.
If you know the origin/insertion points of a muscle, and the functions it has, you just need to incorporate movements that satisfy these conditions.
For example, you know that the Biceps work across 3 joints. Their main functions are to *supinate the forearm and flex the elbow.* They also has some other minor functions like providing assistance in forward flexion of the shoulder for example.
If you want to train the Biceps, you'd want to incorporate movements that *flex the elbow and supinate the forearm.*
The weight, reps, sets would then vary depending on the characteristics you want to improve.
For example, if you want to increase maximal strength, you might want to focus on a weight that can be handled for ~1-4 reps. Heck you may even want to work with a heavier load that is higher than the 1RM and focus on *overloaded eccentric reps.*
If you want to increase size (hypertrophy), you may instead want to work with a weight that represents ~85% of 1RM and focus on strong concentric contractions, controlled eccentric phases, and sufficient time under tension whilst approaching failure.
If you want to increase power generation and speed, you may even use lighter weights and focus on explosiveness. You'd also make sure to not generate much fatigue and stop / rest before the speed of those reps starts to decrease.
*(Now I know that variations of Biceps Curls don't represent an athletic movement, and these examples are just examples. There isn't only one proper way to train those characteristics either. The intention was to keep it as simple and straightforward as possible for the example.)*
The same principles can apply to any muscle / muscle groups you want to train. Whether you want to increase running speed, jumping ability, pushing strength, cardiovascular or muscular endurance, etc. Look at the muscles / muscle groups that need to be trained and incorporate movements that require these muscles to function.
When you understand more about how the different muscles work, you won't need a list of exercises or an app to tell you what movements to use.
That doesn't mean lists or apps cannot provide you with good exercises. It just means that you won't have to rely on these lists and apps (or be limited by them either) to know what to do. You will also be able to adapt more easily to different scenarios (for example: addressing some weaknesses or imbalances, recovering from injuries, etc.)
@@ElTestok Very informative comment. Thanks.