112 - Programming Q’s Part 2
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This is a two part series, answering programming questions from the gram fam. In the previous episode, we covered the following questions:
How you set up individual periodization for 1:1 client?What are your first step during intake and how do you execute them? AssessmentsWhat movements to assess during initial assessmentHow to assess for imbalances & How to work through muscle imbalancesLogic to pairing movements - SUPERSETS/TRI SETS How to know how to include different movements (vertical, horizontal presses/etc) / Push pull ratiosControversial movements (pull behind the neck etc)When a client experiences tightness, how to modify/communicate?How to order movements
So go back and listen to that if you missed it. I did order these somewhat in a sequential manner. So we started with assessments and things of that sort. Now we are getting into training protocol, muscle groups, frequency and so on.
Alrighty, let’s get started with programming part two:
Best strength training protocol
I am not aware if there is a BEST strength protocol according to literature.
But some tried and true methods for strength are wave loading, and Wendler 5.3.1.
A lot of 1:1 programs look similar, is it wrong if two look the same? similar?
In short. No. It is very normal for 1:1 programs to have similar structure.
With time, you’ll figure out what leads to successful outcomes. You’ll repeat parts of this in multiple programs. If you use 10-20 exercises, there will be a similar use of exercises and structures.
As long as it fits the goals, assessments, and accessibility of the client, you’re good.
How often to train given muscle groups?/How often to hit the same muscle groups
Generally speaking minimum of 5-7 days between hitting the same movements and or muscle groups.
Put simply, we need enough to to recover between lifts but not so long that we aren’t experiencing progressive overload.
With that, think of weekly vs daily volume as well. You can destroy a muscle group in one sitting and wait 5-7 days to touch it again, or train multiple sessions per week with less destruction. Remember soreness is not a prerequisite for muscle growth.
Mechanical tension is your main pusher of hypertrophy. So hitting a muscle group every 3-7 days should allow you to progress and recover from mechanical tension.
There is no finite answer to this.
Generally speaking, every 5-7 days at minimum.
Should you always test workouts before programming for a client?
No. But also, I think this is far more important when you’re a young coach or interning. There is truth to practicing what you preach in a literal sense. I know what my BBA clients feel like when they perform high volume, oxidative squats because I’ve done them. I know what it feels like to pair hip thrusts with Bulgarian split squats or do cardiac power output intervals because I’ve done them.
With that, I’ve not done every BBA lift, right?
I’ve experienced and researched segments.
But when you’re starting I think it’s wildly beneficial to try your programming out.
To feel it, and time it vs what it looks like on paper,
Things can slip by you like having a horizontal pulling day after a deadlift day. The spinal erectors can be a huge limiting factor here. I know because I’ve made this mistake.
All you can think about on bench and horizontal pulling is how freaking fatigued your erectors, and maybe even your grip, are.
Been there. Trying your own sets and reps or exercise pairings is a fantastic way to learn. Though I do not at all think you need to try every program before you...
