For example, if your hamstrings are truly tight and you need to work on hamstring mobility, using the supine single-leg hamstring stretch (pictured above) is a great corrective exercise to include within your training programs. Here’s where the water starts to get a little murky.Every coach has their own unique style of programming which, of course, they believe is best.But despite their own unique variations, pretty much every style of programming can be broken down into one of the four categories below.As simple as it sounds, this style of programming separates the weekly training cycle into days specifically devoted to the upper and lower body. The correct sequence accounts for things like percentages, reps and sets. They typically result in more hamstring than quad recruitment and generally consist of exercises such as variations of the deadlift, single-leg deadlift, goodmorning, and kettlebell swing.These movements refer to exercises (upper, lower, and full body) that cause you to rotate through your torso in a manner that either establishes clear control of the movement (for strength) or exhibits speed and power (for explosive strength).
Anti-extension drills aren’t always “movements” as your body isn’t necessarily moving through space. The higher the percentage of the lift, the closer to the beginning of the session it should be.If you sequence properly, you have a better chance to hit PRs, avoid overtraining, stay injury free, and have enough energy to finish a workout. Once you’ve established specific goals for the program, the next step is to figure … But not just random movements. are another phenomenal corrective exercise you can use to improve thoracic mobility and scapular stability. Anymore than 6-repetitions and you’re breaking into the hypertrophy focused range.
A basic understanding of these three fundamentals will help ensure you’re making consistent progress and greater gains. HURRY.Have you ever thought that maybe you think deadlifting is bad for you because maybe you don’t know how to…I think it’s time we all get on the same page regarding deadlifts vs. squats. A set of tried and tested principles that make up the sum and substance of every successful training program ever created.If you want to be a great coach – a coach who can effectively help anyone and everyone that walks through your door – it’s essential for you to understand and apply the principles of program design rather than any single set of ideals. As noted before, 5-6 training days per week tends to be better suited for body part split training which is best utilized by advanced body builders and figure competitors. Hypertrophy focused exercises can either be fully body, compound movements OR isolation exercises targeting 1 muscle group at a time.The major difference between hypertrophy and strength focused exercises is the load you’re using and the point at which the exercise becomes challenging.Generally speaking, hypertrophy focused exercises will become challenging somewhere between 7-15 repetitions per set. These movements typically refer to lower body exercises that cause you to recruit more quads than hamstrings and subsequently result in a “pushing” force rather than “pulling.” Examples include all variations of the squat, lunge, hip thrust, and step-up.These movements typically refer to lower body exercises that cause you to recruit more hamstrings than quads and subsequently result in a “pulling” force rather than “pushing.” Examples include all variations of the deadlift, goodmorning, glute-ham raise, kettlebell swing, and cable pull through.These movements refer to lower body exercises that cause you to move from deep knee and hip flexion to extension. Sequencing is crucial to any program. Complete Program Design is Approved for CEU's from the NSCA! Strength and hypertrophy training typically vary quite a bit in design but both modalities base their programming on the same basic principles – motor unit recruitment, mechanical loading, and the force-velocity relationship. Obviously they can’t (and shouldn’t) design the whole program but asking them what their favorite exercises are and including them within the program is a great way to make them a part of the process and get them more invested in their program.Remember: more investment = more consistency = more progress.Now that we’ve discussed individual assessments it’s time to talk about movements. See, when you design a strength training program it’s essential to have systems in place that allow you to understand the movements you’re prescribing.