Programming Q’s part 1
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A while back I asked my instagram crew to drop all their programming questions. At the time, that was market research for something I’m working, VERY. SLOWLY. on behind the scenes. But I didn’t answer the questions at that time. So, here we are, using podcast 111 to rapid fire answer 22 programming questions.
These have been compressed and combined into like topics or questions. We’ll go one by one and hope I can get through these in a timely manner.
How you set up individual periodization for 1:1 client?
My individual periodization is always a combination of things. Their goals, time, assessment etc. Which we gather through our on boarding process.
I like to use 4-5 week training blocks, in which workouts repeat week to week. This way we can gauge progress, build solid patterns, and know what we need to progress next phase.
What are your first step during intake and how do you execute them? Assessments?
So, yep. For 1:1, I have used several types and combinations of assessment approaches.
Since taking the Active Life Immersion course, I use both the flexibility and mobility assessments as well as their strength/balance testing. Some pieces have been removed as they don’t apply to my clientele. I am currently reading through and trying different assessments and applications from Dr. Aaron Horschigs “Rebuilding Milo” book on addressing common injuries and building strong foundations for weight lifting.
What movements to assess during initial assessment?
If you don’t have a certification like FMS or gone through Active Life Immersion course, nothing is stopping you from creating your own assessment.
All you need to do is determine what type of training your athlete will be doing, and what information you need in order to determine that athletes baseline.
This can include components like, but not limited to:
Flexibility (passive ROM)Mobility (joint by joint active ROM)Strength balance (in reference to side to side differences as well as pushing and pulling etc)Muscular enduranceCardio respiratory endurance
So on and so forth.
The assessment I use from start to finish takes two weeks. So change your view or idea of assessment if you’re thinking one time consult. For you, maybe that’s true. But it’s more than likely NOT. Include what YOU need in your assessment, and take as long as you need to gather quality information.
How to assess for imbalances & how to work through muscle imbalances?
This is going to be a two part deal.
I mean, the most simple way to assess for imbalances to test side to side strength with lower body and upper body pushing and puling exercises. There’s no right or wrong choice here, but you need to be able to retest, and be consistent.
As far as imbalances like squat dominant or pushing dominant in comparison to deadlifts or pulling, that comes down to testing strength and/or endurance within those movements as well. This is all covered in Active Life Immersion course.
Take the course, or create your own testing that will give you the information you’re trying to get - squat to deadlift ratios etc.
It’s super important to note, you DO NOT have to test 1 RM. In fact I don’t see the need for 1RM testing for most of the population. The risk to reward is no there for me. I think 5 RM is a great test, or even choosing a weight and performing an AMRAP, then using that amrap score to determine a new weight and rep goal. This was an approach used in Dr. Jacob Hardens Prehab 101 seminar. I am unsure if there is an official test of the sort. Please feel free to correct me if I haven’t given credit.
Now,
