EP 164: Work Up To Sprinting Program, Best Pure Strength Building Set and Rep Schemes, Creative Exercise Variations Q & A
Feb 17, 2024
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Learn about the importance of sprinting for body and performance, unique set and rep schemes for strength building, and tips for building an online coaching business. Discover the value of continuous learning, individualized programming, and creative exercise variations in fitness training.
Start with shorter sprints and gradually increase distance and intensity for performance and physique transformation.
Tailor rep schemes for strength and size gains, including variations like 5x5, waves, and cluster fives.
Experiment with different exercises and training variations through experiential learning and observing professionals to enhance creativity.
Deep dives
Building up to Sprinting
Sprinting is important for performance and physique transformation. Beginners should start with shorter distances, such as 10-30 yards per sprint, gradually increasing the distance over time. Progress from slower to faster speeds, starting with 80-90% intensity and gradually increasing to higher intensity. It is recommended to start with hill sprints or use a treadmill if a track is not available. Integrating sprints into training can be done on separate days, before lower body lifts, or by swapping out a lifting day for a sprint day.
Programming Over Macro Cycles and Training Blocks
Programming should be based on reverse engineering to achieve specific goals. Different approaches can be used depending on the individual's goals and time frame. In general population, it is important to continuously train for improvement and consider accumulation, intensification, and power/speed phases. For individuals with specific goals, such as off-season athletes, a more structured timeline-based programming may be necessary. However, it is important to remain flexible and adapt to changes and external factors that may impact training sessions.
Rep Schemes for Strength and Size
Various rep schemes can be employed to build strength and size. Examples include 5x5, 5-4-3-2-1, waves, cluster fives, and more. These rep schemes range from high to low reps, using different percentages of the one-rep max. Each rep scheme serves a specific purpose and can be tailored based on individual needs and experience. It is important to adjust loads and resting periods based on individual goals and training sessions.
Finding Variations for Exercises and Training
One way to find variations for exercises and training is through experiential learning. By spending a significant amount of time coaching and training, individuals can experiment with different techniques and variations to see how they relate to their goals and desired outcomes. Additionally, observing and learning from respected professionals in the field can provide inspiration and new ideas for exercises and training methods.
Choosing Non-Strength Training Exercises
When determining which non-strength training exercises to include in a session, it is important to analyze the individual's specific needs, goals, and physical capabilities. This can be done through comprehensive assessments such as force plate tests and conversations with the client to understand their desired areas of improvement. By identifying areas such as rate of force development, relative strength, and mobility restrictions, trainers can strategically select exercises that address these specific needs and fill the gaps in the client's training program.
Since I save many of the questions I get on a weekly basis I always have a lot of firepower when it comes Q & A episodes, this one not being an exception. I was a bit crunched for time but packed the episode with as much value as possible while diving into certain topics deeper and giving full blown protocols.
IN THIS EPISODE YOU’LL LEARN:
News about the Vigor Ground Fitness and Business Summit
How I come up with so many exercise variations, my system to create and also use them in a smart way.
Why sprinting is a must when it comes to developing the best body and performance.
The biggest mistake people make when it comes to adding sprints into their program.
The step-by-step protocol and 4-week example of working up to full blown sprinting.
How to incorporate sprints in and around your strength training program.
My favorite rep and set schemes to build pure strength, ones you’re probably not using right now and should be.
Why the best program is the one you’re not on, and when to change it up.
Which finishers do I program at the end of group workouts and when, what do people love most.
How to discover the mentor that will help challenge you and build your career.
The simple steps to build your online coaching business; it’s not what you think.
