🔗 Website:PastYourPrime.com
Episode Summary
In this episode, Craig and Alex dive into the Exercise Standard and the fundamentals of programming an exercise routine. Before jumping into the main topic, they provide injury updates, discussing Alex's wrist issues and Craig’s ongoing neck rehab. They explore how injuries evolve through the rehab process, the importance of monitoring pain generators, and how mechanics impact recovery.
From there, they break down:
The Three Standards of Exercise:
Rehab Standard – Managing injuries and tissue capacity
Exercise Standard – Building consistency, overcoming barriers, and mastering movement
Performance Standard – Optimizing training for sport and high-level fitness
General Training vs. Sport-Specific Training
Why general strength and conditioning should be a priority
How prehab and sport-specific work fit into training
The importance of injury history over general injury trends in a sport
The Six Functional Movements(and why they matter)
Squat (Lower Body Press)
Deadlift (Lower Body Pull)
Split Stance (Lunge/Step-Up)
Upper Body Press (Push-Ups, Overhead Press)
Upper Body Pull (Rows, Pull-Ups)
Core (Stability & Rotational Control)
Programming Fundamentals
How progressive overload works
Balancing volume, intensity, and fatigue
How daily stressors impact workouts and why recovery matters
The importance of coordination and stability beyond just lifting heavier
Common Mistakes in Exercise & Training
Why people struggle with squatting and hinging
The dangers of relying too much on machines
How coordination loss impacts long-term movement quality
How Programming Changes Over Time
Craig reflects on his evolution as a trainer, strength coach, and physical therapist
Why knowing your REAL problem (whether it’s consistency, movement quality, or injury) is key to success
How life stressors impact training and the importance of individualized adjustments
Key Takeaways
✔ If you can’t show up consistently, your program doesn’t matter.
✔ General training should form the base of any program—even for athletes.
✔ Prehab is useful but doesn't mean you need to be in a rehab phase.
✔ The 6 functional movements should be mastered before focusing on specialized skills.
✔ Pay attention to daily stress levels and adjust workouts accordingly.
✔ Strength, endurance, speed, and coordination should all be considered in programming.
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