#463 Programming MasterClass: An In-Depth Look Into The Creation of Joe D. & Smitty's Newest Program
Mar 14, 2024
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Delve into the creation of 'Westside for Skinny Bastards 3.5' program with Joe D. & Smitty. Learn about Louie Simmons influence, evolution of training methods, athlete success stories, optimizing training programs for longevity, and posterior chain development. Uncover strength and resiliency challenges, unveiling version 3.5 surprises, and masterclass on program development.
Understanding the rationale behind each workout element is crucial for optimal training experience.
Infrared sauna blankets aid in improved recovery and overall wellness through stress reduction and enhanced relaxation.
The program combines strength, power, and hypertrophy while focusing on joint health and longevity for diverse age groups.
Prioritizing joint health and work capacity optimization promotes sustainable progress and injury prevention in the program.
Deep dives
Building a Strong Foundation for the Training Program
The revised West Side for Skinny Bastards version 3.5 program emphasizes the importance of understanding the rationale behind each aspect of the workout. By providing a detailed explanation of the purpose behind every element, the program aims to cater to individuals who seek a deeper understanding of training methods beyond just receiving a list of exercises and sets. The podcast hosts stress the significance of comprehending both the science and art of programming to enhance the overall training experience.
Integrating Infrared Sauna Blankets for Recovery
The discussion delves into the benefits of using infrared sauna blankets as part of a fitness routine for improved recovery and overall wellness. The podcast highlights the advantages of heat exposure, such as stress reduction, pain relief, and enhanced recovery between workouts. Personal experiences with using the infrared sauna blanket, leading to better sleep and relaxation post-workout, are shared to underscore its positive impact on recovery and performance.
Evolution of Training Programs for Long-Term Success
The hosts reflect on the evolution of training methodologies over time, referencing the West Side for Skinny Bastards program as a revolutionary approach that combines strength, power, and hypertrophy elements. The discussion emphasizes the importance of adapting training programs for different age groups, focusing on joint health and longevity. By incorporating a blend of absolute strength training with speed and power development, the program aims to cater to a diverse range of individuals.
Practical Applications of Program Changes
The revised program incorporates a reverse workout order to prioritize longevity and enhance training efficiency. By extending warm-ups and blending them seamlessly into the workout, the emphasis is placed on joint health and muscle activation before proceeding to the main lifts. This strategic approach aims to optimize performance while reducing the risk of injury and promoting long-term strength development. The integration of conservative one-rep max efforts and emphasizing work capacity contribute to a balanced workout structure for sustainable progress.
Strategic Focus on Building Work Capacity
An important aspect of the revised program involves strategically building work capacity to enhance overall fitness and performance. By delaying the main lifts in the workout and incorporating supplemental exercises, the program aims to improve strength, power, and recovery while fostering gradual progress over time. The emphasis on work capacity not only boosts performance during the workout but also aids in adaptations for long-term training success, promoting consistency and sustainability in fitness endeavors.
Client Satisfaction and Mental Well-being
Ensuring clients leave workouts on a positive note is crucial. Arm finishers are included to boost mood and satisfaction, leaving clients excited for the next session. Positive endings enhance mental well-being and aid in recovery, emphasizing the importance of creating enjoyable workout experiences.
Balancing Results and Client Preferences
Incorporating client preferences like arm, calf, and grip exercises, even post main workouts, enhances motivation and satisfaction. The 80-20 rule guides training, focusing 80% on results-driven exercises and 20% on client-preferred activities. This balance cultivates enthusiasm and long-term commitment to training, contributing to overall success.
Strategic Workouts Ensuring Complete Fitness
The podcast details a comprehensive training program covering various aspects of fitness, from strength and mobility to recovery. Specific routines such as ankle mobility, upper back readiness, and unilateral exercises target key areas for improved performance and injury prevention. The program's focus on holistic fitness and strategic exercise selection optimizes results for a well-rounded training approach.
This week we're taking a deep, deep dive into the science & art of high-level program design. Specifically, Joe D. and Smitty share the inner workings of their latest creation - "Westside for Skinny Bastards 3.5" - the revised/2024 edition of Joe D's wildly popular WS4SB 3 program. You'll learn about Joe D. & Smitty's first exposure to Louie Simmons and Westside Barbell, the history of Joe D's original "skinny bastard" program and every detail, decision and discussion that took place during the development of their latest program - "WS4SB 3.5". If you're someone who's interested in getting more context and understanding the "WHY's" behind a program - get out your pen and paper - because Joe D. & Smitty share it ALL on today's episode! *For a full list of Show Notes & Timestamps visit www.IndustrialStrengthShow.com.
