Today's podcast is part 3 of a 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover Exercise Selection & Sequencing
Stay tuned for Part 4 as he discusses periodization, tempo, rest, aerobic training, and so much more…
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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…
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SHOW NOTES:
Part 3. > Exercise Selection, Sequencing and Progression Model
- Specific Goals Influence on These
- Exercise Selection & Goals:
- Strength: Compounds & Accessories that influence
- Hypertrophy: Compounds geared towards ROM and isolation
- Concurrent: Combination of all the above
Exercise Sequencing & Goals:
- Almost always going to be the same process, because it’s designed to enhance performance and eliminate injuries.
Progression Model & Goals:
- Strength: Linear
Hypertrophy: Double Progression Model
Concurrent: DUP or WUP
Limb Length, Mobility, Experience, and Flexibility
- Height determines movement patterns and capabilities, limiting or changing exercise selection
Squat example: Short femurs = high bar squat and trap bar deads, long femurs = low bar squat and sumo deads
My Model: Example for both strength and hypertrophy in each
- Prime
Explode
Lift
Stretch
Fatigue
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