Brief Summary
This video provides an introduction to programming in the context of fitness and strength training. It covers key concepts such as linear progression, stress adaptation, periodization, attribute training, and structuring a workout routine. The video emphasizes the importance of understanding these principles to optimize training for strength, hypertrophy, and overall fitness.
- Linear progression involves increasing weight or resistance each workout.
- Stress adaptation and supercompensation explain how the body responds to training.
- Periodization involves cycling intensity, volume, and frequency over time.
- Attribute training focuses on balancing different fitness components.
- A well-structured routine includes warm-up, skill work, strength, endurance, and cool-down.
Overview of Intro to programming chapter
The video introduces the fundamental knowledge base of programming for fitness and strength training. It outlines the topics to be covered, including intra-workout programming, linear progression, stress adaptation, supercompensation, periodization, attribute training, and basic routine hierarchy. The aim is to provide a comprehensive understanding of how to structure workouts for specific gains.
Intra-workout programming and linear progression
Intra-workout programming involves scheduling workouts to achieve specific gains by adjusting variables like intensity, volume, reps, sets, and exercises. A basic progression method is linear progression, where the weight is increased each workout. For example, in squats, one might start with 45 pounds and increase the weight in subsequent workouts. The recommended rep ranges for beginners are typically between 5 to 15, which is effective for both strength and hypertrophy. As one progresses, the volume needed to progress generally increases due to the body's increased work capacity.
Stress, Adaptation, and supercompensation for positive training effects
The sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems play crucial roles in training and recovery. The sympathetic system is activated during workouts, while the parasympathetic system aids in recovery. The fitness fatigue model explains that workouts induce fitness adaptations, but also cause fatigue. Beginners typically recover from workouts in about two to three days, which is why a three-times-a-week full body routine is often recommended. The goal is to structure workouts to achieve a positive training effect over time, leading to progress.
Basic periodization and inter-workout structure with mesocycles
Periodization involves changing intensity, volume, and frequency over time to achieve long-term progress. It consists of microcycles (weekly), mesocycles (several weeks to months), and macrocycles (several months to years). A basic mesocycle structure includes a preparatory phase (conditioning, high reps), a hypertrophy phase (5-10 rep range), a strength phase (3-6 rep range), and a power or maxing phase (1-3 reps or power work). This structure allows athletes to convert gains into peak performance for competitions.
Attribute training on what you can do more frequently and less frequently
Attribute training involves balancing different fitness components, considering their required frequency. Attributes are classified based on intensity: low, moderate, and high. High-intensity workouts, which focus on strength, hypertrophy, and endurance, require more rest due to their impact on the sympathetic nervous system. Low to moderate intensity activities like flexibility, mobility, and skill work can be done more frequently. More rest days are generally helpful, especially for beginners, to avoid accumulating too much fatigue.
Basic hierarchy of making a routine
The basic hierarchy of a routine includes: warm-up and mobility, skill and technique work, strength training (power, isometrics, eccentrics, concentric), endurance or metabolic conditioning, and prehab, rehab, flexibility, and cool-down. Sports science suggests separating endurance and strength training by six hours to minimize interference effects between mTOR (strength/hypertrophy) and AMPK (endurance) pathways. If combined, it's acceptable but less optimal.
A sample routine with sample exercises
A sample routine includes a warm-up (burpees, crawling), specific mobility drills for joints, light connective tissue conditioning (support holds, skin the cats), skill work (handstand training), strength exercises (pull-ups, dips, rows, push-ups, squats, core work), endurance or isolation exercises if needed, and prehab, flexibility, and cool-down (face pulls, gymnastics bridges, deep breathing). This structure ensures a comprehensive workout that addresses various fitness components and injury prevention.
