Recently I was invited onto The Breakthrough Secrets Podcast hosted by Chris Abbott and Mike Kurkowski. I know I say this every time I’m invited onto a podcast, but this time I really mean it.
I thoroughly enjoyed this conversation.
This is not just three dudes talking about lifting heavy things (although there’s a teeny tiny bit of that). This is three dudes hitting on a litany of topics ranging from authenticity to the intimacy of writing to that time I had to take a young athlete aside for disrespecting his parent.
A few weeks ago my good friend, Luke Worthington, and I were texting back and forth on why I hate him so much because I’m not him (6-4, 230 lbs, ripped, smart, British, pfffft whatever Luke) programming and coaching.
Specifically, we both commented on the facade that some (not all) fitness professionals seemingly lean into on social media
Even more specifically, we attempted to excavate the difference between what I would refer to as “putting on a show” and actually coaching people.
Our conversation took root when we brought up something we had both observed on another colleague’s Instagram account and the abject silliness it projected.
Now, I’m not going to name names; it’s not my nature to do so. And, to be honest: I try to always keep an open mind whenever I see something eyebrow raising from other coaches.
I mean, who am I to say what’s a legitimate exercise/drill for their client?
I don’t know their client’s injury history.
I don’t know their client’s goals.
I don’t know their client’s ability level.
I don’t know the purpose of that day’s session.
Maybe there’s a perfectly fine rationale for that particular exercise (even though running over their right arm with a Prius for AMRAP would have been a better use of their time).
I keed, I keed.
Nevertheless, Luke is based in London and works with a number of high-profile people ranging from Hollywood actors/actresses, models, magazine editors, and various professional soccer players.
During our chat he mentioned he had started working with a well-known actor who’s currently prepping for a rather significant action role.
Nope, not Jason Bourne.
Alas, not James Bond.
In the name of discretion, I can’t reveal the actor’s name. It would be uncouth for me to do so, and I certainly wouldn’t want to divulge anything that Luke himself hasn’t divulged.
Negative, not him either. But OMG, I wish.
I haven’t come close to working with the same volume of “high-end” clientele that Luke has worked with in his career. That being said, I’ve worked with many professional baseball players throughout the years (especially during my time at Cressey Sports Performance), and did happen to rub elbows with Hollywood recently.
And I have to say…
…it’s hard not to put on the facade.
To quote Luke:
“When you were working with Rosamund (Pike) did you find it hard not to put on a show? Did you feel you had to impress her with new and innovative exercises? That you had to provide more of wow factor? I find it exhausting sometimes working with people in the entertainment industry.”
At first, yes.
Rosamund joining the 100 lb deadlift club working with me at CORE.
But then I realized that she was just a person like everyone else and needed the same shit as everyone else.
Moreover, once I understood that all she was looking for was a solid training session where she could have an hour to herself to be away from the movie set and away from the chaos, it became much less daunting to me.
I kept things simple.
She deadlifted.
She squatted.
She carried stuff.
She hoisted stuff.
She threw stuff.
She listened to sick techno beats.
All I did was to ensure the exercises were coached well and that they matched her ability level.
I didn’t feel the need to put on a show.
And she and I had a lovely time together.
Back to Luke, though.
In addition to texting back and forth about the pressure to perform and avoid reneging on our mutual intuition to just keep things simple, we also went back and forth a bit on his client’s programming.
Luke noted that his client’s role will require a number of shirtless scenes and that the expectation is that he must look the part; broad shoulders, pecy pecs, cut arms, etc.
The caveat, however, is that this client also has a number of shoulder issues that limits his ability to perform certain exercises pain free.
Luke’s a more than capable coach to devise a suitable trainable menu for his client. That said, he and I were going back and forth on some ideas when he noted that during a prior session he had his client perform a double landmine press.
For most coaches this exercise is quite standard or even inane. It’s nothing extraordinary or flashy (especially by social media standards).
However, Luke’s client loooooooooved it.
It targeted parts of his body he needed to bring up for the role AND he was able to perform it pain free. Luke could have easily made the exercise more sexy by setting the barbells on fire, or, I don’t know, having his client press with one arm while juggling a chainsaw on the other.
Instead, what Luke did was be a coach.
And, frankly, that’s what most people need whether they’re Thor or Tina.
Today’s guest post comes via TG.com regular Travis Hansen.
I’ve long championed the notion that most people, most of time fail to understand the significant power that dedicated strength training has on one one’s ability to lose body fat.
We’ve been programmed to think the key to fat loss success is “surviving” endless, laborious hours on a treadmill. That approach “can” work, but speaking personally I’d rather swallow live bees.
Thankfully, Travis uses less hyperbole to explain why strength training should be a staple in anyone’s fat loss endeavor.
At this point it’s pretty obvious that nothing is going to give you more leverage with regards to getting results (and results that will stick long-term) than proper strength training.
There’s a bevy of real-world examples around the world, and the science & research back it all up too.
There are several studies that have investigated the effects aerobic and anaerobic training have on weight loss, fat loss, and the maintenance or increase of muscle mass.
The consensus among the scientific community is that both methods contribute to fat loss, but anaerobic training (weights, sprinting, etc.) is hands down better.
Per unit of time, anaerobic training is better. However, it cannot be utilized/practiced as much because of fatigue factors, so you need a blend of both.
Just so we’re all on the same page: Me stating I feel most people should focus a little more on strength training to help with fat loss is NOT me saying I am against performing cardio. This is akin to an analogy I recently saw Dr. Spencer Nadolsky make:
“When I say “weight lifting is good for you” and then people say “I can’t believe you’re not promoting aerobic training!” It would be like me saying “strawberries are good for you” and someone saying “I can’t believe you’re not promoting broccoli!”
The best approach to fat loss is a synergistic one: Eating for your goals as well as performing BOTH strength training and cardio.
Just remember that anaerobic training can (and should) be primary and aerobic is a far secondary.
And the science heavily supports this stance.
Science also supports that Tony is jacked (👈 Tony wrote that)
When it comes to training, a great analogy for attempting to create as much caloric expenditure as possible can be derived from establishing a proper foundation of training methods from the bottom up.
You can refer to this as The Fat Loss Pyramid.
The most potent and powerful contributors to total fat loss start at the bottom and then decrease in their value as you climb the pyramid.
We still seem to have this model backwards.
As counterintuitive as it may seem to some, a majority of calorie burn should come from weight training as the vast majority of research over the decades have showcased it’s superior effects that can’t be entirely achieved or replicated through other popular methods (i.e., HIIT, steady state, fasted cardio, etc).
It’s not lost on me the the notion of weight training being a primary method for fat loss is still dumbfounding to some people. But it shouldn’t be if you consider the science on the topic.
Note From TG: This is why I’m a fan of the saying “what makes muscle, keeps muscle.”
“Fat loss plans should alternatively be referred to as “muscle maintenance” plans. The idea should be to maintain or keep as much muscle as possible while in a caloric deficit. The easiest way to do so is to lift heavy things – remind the body to hold on to precious lean tissue.”
The Science
The infamous study by Dr. Schuenke tells us exactly why strength training should be first and foremost when it comes to optimal fat loss training. (1).
Schuenke and his team took seven healthy men and had them perform a 3-exercise circuit utilizing the squat, bench press, and power clean.
The circuit was performed three times amounting to twelve total work sets and lasted 31 minutes.
The results were remarkable!
Aside from the few hundred calories the subjects burned during the session, they burned about 600-700 calories in addition to that number over the next 38 hours post-exercise. This phenomenon is known as “Excessive Post-Exercise Oxygen Consumption,” or EPOC for short.
EPOC is the amount of energy required to return our metabolism back to pre-exercise levels. It can take minutes with certain training types such as aerobic training and hours to days with high intensity work such as resistance training and max effort sprinting. There are at least five studies that clearly show weight training increases EPOC for 1-48 hours above resting levels. (2)
Through heavy resistance training and sprinting, the amount of energy needed by the body to recover the damage has been said to be much higher than with “traditional” cardiovascular training. The damage itself requires energy and time to repair, which increases our body’s protein turnover and calorie burn.
Protein turnover is simply the amount and rate of protein that is lost per day. There is also an increase in the activity of our body’s functional battery, which is the nervous system.
Also, several fat burning enzymes and hormones elevate as well.
Along these same lines, the recently popular “constrained energy” study showed that individuals who possessed more muscle mass had a substantially high RMR (Resting Metabolic Rate), contrary to popular belief.
Recall that muscle mass in and of itself doesn’t burn a whole lot of calories, but the higher RMR could help explain all of the energy cost from repair that is being done on days that follow strength training. To help really put all of this into perspective, using strength training as an unparalleled and superior form of cardio creates a “2 workouts in 1” training effect until your body begins to adapt to training later on down the road.
On a final note, the increase or maintenance of your muscle will also burn a few extra calories per day as well, which could add up over time.
Another study had researchers assign overweight subjects to three groups; diet-only, diet plus aerobics, diet plus aerobics plus weight training.
The diet group lost 14.6 pounds of fat in 12 weeks.
The aerobic group lost only one more pound than the diet group. (Their training was three times per week beginning at 30-minute sessions and progressing to 50 minutes over the 12 weeks).
And the weight training group lost 21.1 lbs. of fat, resulting in 30-40% more than diet and aerobic-only groups.
What’s revealing is that the addition of aerobic training didn’t result in significant fat loss over just dieting alone. (3)
Now it’s only fair to also point out that even though these studies above do highlight the superiority of weight training for creating the most EPOC, and perhaps even calorie burn and fat loss from a workout, from the data I’ve collected with clients and the protocols we’ve utilized for years, the effects of EPOC may begin to diminish over time as you become more experienced and adapted to weight training according to at least one study by Abboud et. all 2013. (2)
Losing Muscle on a Diet = 👎
On a final note, it should be recognized the effects of losing muscle mass can have on hunger levels, weight regain and energy regulation long-term, so make sure you and or your clients make strength training the foundation of your training program.
But here is one more nail in the coffin if you aren’t sold yet.
Dr. Brad Schoenfeld provided a study a while back through social media that demonstrated what is called “Collateral Fattening” when muscle mass is lost on a diet.
Basically, the body perceives muscle loss as a threat which drives up fat gain through different pathways and hunger signals.
If that last couple sentences isn’t enough to make resistance training your primary option when it comes to fat loss training I don’t know what else to say. Only heavy lifting can preserve and grow muscle, even though similar blood marker responses can be seen with interval training, minus actual muscle growth and maintenance, unfortunately.
One Final Word
And now that you’ve clearly seen what the science has to offer, let’s talk about some other equally important factors that should seal the deal when it comes to strength training for fat loss.
Frankly, aerobic training is FAR more limited when it comes to training options and it’s safe to say this is going to drive quicker adaptation and lower energy outputs. The availability of exercises for resistance training splits and circuits is literally infinite.
Some people like repetition and monotony, and others vouch for constant variety, and both are fine and will yield results. However, if you or someone you know wants to absolutely incinerate body fat then find a comfortable and effective resistance training protocol from a reputable professional and you wont be disappointed.
About the Author
Travis Hansen has been involved in the field of training for over a decade, and he has over 60,000 hours of hands-on training experience.
He graduated with a Bachelor’s degree in Fitness and Wellness, and he holds three training certifications—from the ISSA, NASM and NCSF.
He was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBA D-League during their 2010 season, and The University of Nevada-Reno golf team in 2015.
He was the former Director of the Reno Speed School. He has worked with hundreds of athletes from almost all sports, ranging from the youth to the professional ranks.
He is also the leading authority on speed development for the International Sports Sciences Association. For more info check out his website.
References
#1-Schuenke MD, Mikat RP, and Mcbride JM. Effect of acute period of resistance exercise on excessive post-exercise oxygen consumption; implications for body mass management. European Journal of Applied Physiology 86: 411-417, 2002.
#2-Abboud, George. Effects of Load-Volume on EPOC After Acute Bouts of Resistance training in Resistance-trained Men. Journal of Strength and Conditioning Research: July 2013-Volume 27-Issue 7-p 1936-1941.
I had the lovely experience of being invited onto the Your EPOCH Life Podcast hosted by Jason Dowse recently. They’ve had quite the eclectic mix of guests appear on their show with backgrounds ranging from strength & conditioning and nutrition to psychology and entrepreneurial shenanigans.
It was a thrill to be invited amongst so many other well known names.
I have confirmed that I’ll be coming to England this September to do not one, but TWO separate workshops.
I’ll be doing my 1-day Coaching Competency Workshop at Gudlift Gym in Manchester on Sunday, 9/12 – click HERE for itinerary and to register.
The following weekend (9/18) I will be in London alongside Luke Worthington to put on our 2-day Strategic Strength Workshop (host location is still being figured out)
It feels extraordinary to finally be putting events INTO my calendar rather than taking them off.
I hope to see you there!
SIDE NOTE: I’ve tossed Charleston, SC out there, as well as Philadelphia, PA (the latter would likely be a Strong Body Strong Mind Workshop with my wife, Dr. Lisa Lewis).
I’m hoping I can pull them off, but am also open to other options as well – Milwaukee, Memphis, Mordor, whatever.
If you’re interested in possibly hosting me for a day or two (or know of a gym who’d be a good fit), please reach out and let’s chat.
SOCIAL MEDIA SHENANIGANS
Twitter
Shut up.
No, really, it’s okay to not say a word during a set of something when coaching your clients/athletes.
Ruling out risk of injury…
Let them marinate in feeling what a wonky rep feels like and what a good one feels like. They’ll figure it out without your 17 cues.
What could I possibly have to say when it comes to the delicate intricacies of postpartum anything?
Well, as it happens, I’ve worked with many women during and after their pregnancies throughout the years, and have had pretty good success with mansplaining the inner workings of a uterus helping them understand that, whether they’ve given birth seven months ago or seven years ago, strength training can help with myriad of postpartum issues.1
…when I say “lift shit” this DOES NOT insinuate anything close to maximal effort.
For starters: I’m not an asshole.
Secondly: All strength training is not powerlifting. It’s still feasible to have someone lift appreciable loads – even postpartum – and not assume I’m attempting to turn them into Stefi Cohen.
But more to the point: I’m not an asshole.
I understand, to the best of my Y chromosome having abilities, the intricacies and delicateness that coincide with the months postpartum.
It’s not a time to rush back into things and to race oneself back to pre-pregnancy gym numbers.
The first few months are all about rebuilding the base (specifically to address the pelvic floor and diaphragm, to get the “core” connected again, and to progress from there).
After that, a person’s capabilities and foundation matter more than whatever time frame it takes to get them deadlifting appreciable weight again.
As far as the BIG no-no’s to avoid immediately postpartum:
Plyometrics – burpees (please, stop), jumping, stairs, and running.
Anything coming close to max-effort loading.
Front abdominal exercises (planks, sit-ups, push-ups, leg lifts, or anything that makes the abdominals bulge anteriorly or uses the core to support a lot of bodyweight).
FWIW: Any sort of Fight Club is out of the question during this time as well.
For many women their postpartum approach = kegels (and that’s it).
Alternatively, a more germane (and, not coincidentally, successful) approach to postpartum training is:
Kegels
Teaching a GOOD breath – focusing on the canister position.
Cementing all of the above with “strength.”
Kegels are a fantastic (and proven) tool to use to help with pelvic floor dysfunction. Teaching them the right way (and when appropriate) helps to connect and educate the pelvic floor. As it stands, women who did dedicated pelvic floor training = 17% less likely to report incontinence.
However, when OVER used kegels can lead to an overactive pelvic floor. Compound that with the all too common scenario of very little attention being made toward the efficacy of positional breathing drills – I.e., emphasizing the canister position (pelvis stacked underneath the ribcage; or reduced rib flare) – and you have a recipe for disaster.
Photo Credit: Inspired Physiotherapy
Left Image = Canister Position (diaphragm stacked on top of pelvic floor)
Right Image = not that.
Positional breathing begins with teaching a GOOD inhale. This entails 3D (360 degree) expansion of the ribcage. With a good inhale the diaphragm contracts down and it able to “let go” and relax. Moreover, as Sarah notes in her course, every (good) inhale can push down on the pelvic floor which is okay.
Bearing down is one thing. This is not ideal.
However, with a proper inhale, the idea is to push the “ground floor of the house to the basement.” In other words: the inhale EXPANDS pelvic floor. Then, a full, accentuated exhale brings everything back to the ground floor.
For the visual learners out there this may help (graph taken from Sarah’s course):
Again to reiterate:
“Inhale = pushes down onto pelvic floor (get it to the basement)….exhale = RELAXES.”
Taking the time to really build context and to hammer home the importance of the canister position will be a home run for many (if not most) postpartum women.
A simple example would be something like a deadbug, performed with a full 360 degree inhale followed by a drawn out, full exhale (without aggressive bearing down of the abdominals):
Tony, Did You Forget About Lifting Things?
Puh.
Not at all.
Strength training is the part where we “cement” all of the above into place. It’s crucial to build pelvic floor awareness (kegels) as well as function (positional breathing drills). If someone is unable to do this right, I am NOT going to load them.
However, assuming the work has been done I see no reason not to.
First we start with TIMING of the breath with the bodyweight squat. Inhale on the way down (pelvic floor expands and relaxes).
Exhale on the way down (pelvic floor comes back up and contracts).
Once that is mastered, then we can begin to THIS IS SPARTA. BACK SQUAT MAX EFFORT, BABY.
Just kidding.
I just use common sense and progress accordingly with something like Goblet Squats and always remain cognizant that I DO NOT want any aggressive bearing down of the abdominals and to keep IAP in check. The pelvic floor is just like any other muscle and needs progressive overload too.
Being postpartum is not a disease and I find it increasingly frustrating that many women are programmed into thinking that the only approach is with kegels and kegels only.
It’s a far more multi-faceted approach that requires attention to detail and dare I say…
In recent years whenever I am asked by other health/fitness professionals what course I’d recommend they look into my immediate answer is Dr. Sarah Duvall’s PCES course.
It’s without hesitation the most valuable continuing education resource I’ve come across in recent memory, and it’s also had the most impact on my own coaching.
Every pregnancy is different.
Every woman who is postpartum is different.
There are a LOT of women out there and you WILL undoubtedly need to know this information and know how to apply it.
As it happens, Sarah just opened up access to the entire PCES 2.0 course:
34 hours of content loaded with a tsunami of lectures, videos, and case studies.
CEUs available
Save $250 off the regular price through May 21st. Access to the course shuts down on 5/25.
FYI: Payment plans available.
This course will teach and show you the appropriate assessments/screens to use as well as the corrective strategies to implement to address everything from pelvic floor dysfunction to incontinence to rectus diastasis. In addition, and this is what I dig the most about Sarah’s approach, is that strength training can and should be a part of the process.
Remember: You only have till midnight on 5/21 to SAVE $250 and access to the course ends on 5/25.
“My job is to find the trainable menu for my clients and my athletes. I try to see given their injury history, given their ability level, given their goals, let’s find their trainable menu. What can we train and how can we train? Let’s find the right dosage, and let’s attack it.” – Tony Gentilcore
👆👆👆
See? Sometimes I sound smart.
I really enjoyed being invited back onto Clinic Gym Radio hosted by Josh Satterlee.
Topics Covered Include
Why asymmetry is normal
The importance of an assessment, and what types of assessments Tony uses
Tony’s fitness background and how he trains
How the fitness industry has come a long way in accepting variations
How variations can even support a return to normal range or position
Why Tony believes that easy training is good training
What “The Complete Shoulder Hip Blueprint” is and where to find it
What it means to “earn” a lift
What’s considered the gold standard stance of deadlifting and its disadvantages
The stance that Tony chooses for his deadlifts and why
How to know when it’s the right time to regress someone
Watching a client realize they’re stronger than they thought they were
How expectations and tracking progressions work towards motivation
How Tony manages clients who are training after an injury
Variation options for clients with back injuries
How some trainers go about uniquely meeting a client’s goal
Why glute bridges are great for introducing hip exercises to beginners
Tony’s advice for new strength coaches who want to improve their career
It’s been 15 months since I’ve put on an in-person workshop.
** Cue the trumpets **
I have confirmed that I’ll be coming to England this September to do not one, but TWO separate workshops.
I’ll be doing my 1-day Coaching Competency Workshop at Gudlift Gym in Manchester on Sunday, 9/12.
The following weekend (9/18) I will be in London alongside Luke Worthington to put on our 2-day Strategic Strength Workshop (host location is still being figured out)
It feels extraordinary to finally be putting events INTO my calendar rather than taking them off. I”ll have more details about the two workshops in the coming weeks, including links to register.
In the meantime: Consider this your “save the date” notice…
SIDE NOTE: I’ve tossed Charleston, SC out there, as well as Philadelphia, PA (the latter would likely be a Strong Body Strong Mind Workshop with my wife, Dr. Lisa Lewis).
I’m hoping I can pull them off, but am also open to other options as well – Milwaukee, Memphis, Mordor, whatever.
If you’re interested in possibly hosting me for a day or two (or know of a gym who’d be a good fit), please reach out and let’s chat.
SOCIAL MEDIA SHENANIGANS
Twitter
I recently saw a fitness professional state that if you’re playing sports on a regular basis you shouldn’t lift heavy. I normally read said Tweets and move on with my life.
The fitness industry is a dichotomy. On one hand we help people look, feel, and move better. (good!) On the other, we “pressure” & compare ourselves if we don’t look, feel, or move like others (bad).
This was a great read from Izzy on why you shouldn’t tether yourself to a number.
I dig anything that delves into the nature of helping people get strong(er). That said, there are many things that can go awry when seeking more plates on the bar.
Some great advice in this one from Josh (a brick house himself).
NOTE TO READER: This is a re-post of a blog post I wrote back in 2017. It’s still the shit. You should read it.
There aren’t many topics harder to write about than program design.
I mean, I guess we can make a case for Biomolecular Feedback Systems or the intricacies of Mass Spectrometry,2 but in my neck of the woods – health/fitness & increasing people’s general level of badassery – program design can be (and often is) an arduous topic to break down.
It’s often a rabbit hole full of platitudes and people majoring in the minors.
I don’t know how many sets your client should perform. Or reps. And I don’t know if back squats would be a better fit than front squats.
The answer to any programming question will always be “it depends.”3
Did Tony Just Say Program Design is Dumb and Useless?
Um, no.
What kind of coach would I be if I said that?
Of course it’s important. I’d also be remiss if I didn’t say it’s imperative for any personal trainer or coach to be competent in that area and have skills.
A particular set of skills.
Skills that make you a nightmare for excess subcutaneous fat and sub-par deadlift technique.
Sets, reps, which exercise to do, and in what order?…it all falls under the umbrella of “I think this will work.”
“I’m pretty sure this person should trap bar deadlift instead of using a straight bar.”
“11 reps, Definitely 11.
“Shit, did I leave the oven on?”
I mean, hopefully your guesses aren’t coming from left field and made with some modicum of education catered to the goals, needs, and experience level of each client/athlete you work with.
There are a multitude of factors to consider when writing a program. There’s no such thing as a one-size fits all approach.
It’s something entire books take 500+ pages to explain and people get fancy degrees in and stuff.
One of my all-time favs: Christian Thibaudeau’s Black Book of Training Secrets
I am not going to get into the nitty-gritty of program design in this little ol’ post. I’ll peel back that onion at a later date. But there are several tenets of program design that are widely accepted across the board.
Including but not limited to:
Periodization
The organization of the training process. More to the point: It’s the planned variation in training volume and intensity over the course of a training program
This can be accomplished using Micro, Meso, or Macro Cycles:
Micro – Usually one-week in length
Meso – Usually 2-8 weeks in length, and often the most utilized.
Macro – Usually one-year in length (typically reserved for competitive athletes and/or SuperHeroes.
Mesocycles (2-8 week blocks) are the most common and can often be broken down into specific categories:
1. Doing Stuff. Or, What Uppity Strength Coaches Call General Physical Preparedness (GPP)
This is a phase where most people will start and it entails improving things like ROM of a particular muscle, flexibility, strengthening of weak muscle groups, addressing movement quality deficits, and using it as an opportunity to teach proper technique on certain exercises and drills.
2. Specific Physical Preparation (SPP)
My good friend, Joe Dowdell, often says this is where the bulk of the general population – particularly those who work with personal trainers – will stay.
This phase can have one of two focuses:
Accumulation – where the main stressor is volume (strength endurance, hypertrophy, etc)
Intensification – where the main stressor is intensity (Max Strength, Relative Strength, Speed Strength, Strength-Speed, etc)
3. Specific Training Phase
This is most often reserved for athletes and honing in on the specific demands of their sport of choice. Everything from exercise selection, speed of movement, energy-system work is specific to the sport.
4. Competitive Phase
In short, this covers IN-SEASON training. When I was at Cressey Sports Performance how we programmed for a baseball player during his IN-season training drastically differed from his OFF-season, mostly in terms of training frequency and intensity.
Types of Periodization
Giving credit where it’s due, the bulk of these descriptions are taken from Joe Dowdell’s Program Design Manual.
[NOTE: Sorry, good luck finding it. You’ll have better odds at finding The Invisible Book of Invisibility.]
1. Sequential Method (Linear)
This method uses specific intervals of time in order to develop a singular goal or strength quality.
This is where many beginner clients will start (as well as those who are injured).
Long Linear Method – Beginners live here. As weeks pass, volume decreases as intensity increases. The concept of “do more work each week” is hammered home here.
Short Linear Method – Uses 1-3 weeks and tries to fix the shortcomings of long-linear approach. Is a way to prevent de-training of strength qualities.
You can also think of this method as NSCA Essentials 101:
Preparation —> Hypertrophy —> Strength —> Power —> Competition —> Active Rest
The pitfall, unfortunately, is that this approach isn’t optimal for more advanced lifters/athletes as it’s tough to train multiple qualities at once.
2. Undulation Method
This is a very popular method and one I use often with my own clients. This is where you perform several different workouts in a repeating cycle, focusing on a different rep-range, exercises, or both.
A classic example is something like this:
Day #1 = “Heavy” Day; where all exercises are performed with low(er) repetitions (3-5) using heavier loads.
Day #2 = “Medium” Day; where all exercises are performed with more traditional “hypertrophy” styled rep-ranges (8-12)
Day #3 = “Light” Day; where all exercises are performed with high(er) reps (15+), tickles optional.
The above approach can be a considered “Daily Undulation.” You can also implement a weekly undulated approach, where the training stress fluctuates weekly.
All in all it’s a nice way to keep training fresh and allows trainees some variety.
3. Concurrent Method
This method allows for training multiple qualities at the same time in a given time period. The most common examples of this method is Westside Barbell and CrossFit.
CrossFit = Wall Balls, Kipping Pull-Ups, Double Overs, and Running Over Your Left Arm with a Prius for AMRAP. Dope.
4. Conjugate Method
This is a variant of Concurrent programming. Here, you’re still training multiple qualities but with an emphasis on ONE goal while maintaining all others with a minimal volume.
5. Block Periodization
This is described as a linear series of blocks that focus on several abilities at once. For high-level athletes and competitors this seems to be the preferred approach.
With this method there’s one dominant quality being emphasized (maximal strength for example) with a secondary focus on a different quality (muscle hypertrophy, bringing sexy back), all using a sequence of meso-cycles:
Accumulation (4 weeks) – develop basic abilities such as general aerobic endurance, muscle strength, movement quality, etc.
Transformation/Intensification (4 weeks ) – develop specific abilities like anaerobic endurance, specialized muscular endurance, and event specific technique.
Realization (2 weeks) – pre-competition, which typically emphasizes maximum speed and recovery prior to event. Otherwise known as “you’re now ready to go rip shit up.”
The Training Hour Pie
Mike Boyle speaks to this often. If you have a finite amount of time with a client or athlete – say 60-90 minutes – it’s important to structure each training session to fit the goals and needs of the person and prioritize a certain percentage of the pie accordingly.
That’s the meat-and-potatoes of (good) program design.
Most programs, day-to-day, breakdown as follows:
Soft Tissue Work – 5-10 minutes
Mobility Work/Dynamic Warm -Up – 5-10 minutes
CNS, Reactive, or Speed Work – 10-15 minutes (jumps, skipping, agility, plyometric, OLY Lifts)
Strength Training – 30-40 minutes
Energy System Work – 10 minutes
Recovery & Regeneration – 5-10 minutes.
Netflix & Chill – optional (but not really)
There will be fluctuations in how much time you allot to what component person-to-person. Some may need to spend more dedicated time on tissue quality, while others may need to up their conditioning.
However, it’s well accepted that most training sessions should follow this “flow,” and it’s your job as the coach to figure out the details.
All of This to Say
When I’m asked to speak to undergrads or young fitness professionals I often balk at the idea of discussing program design. I refrain from writing about it, too. They all want the answer, the big idea, the overarching thesis.
It’s impossible to do.
It’s all talk.
Stop talking.
Don’t get me wrong, the talking is important. It behooves any aspiring fitness professional to have a base understanding of anatomy, physiology, exercise science, and biomechanics and to talk things out.
To speculate, pontificate, question, maybe proselytize.
It’s also important to, you know, read books. I’d never say otherwise.
But it’s also important to consider that reading, talking and pontificating – while part of the “Turning Pro” process – doesn’t in any way, shape, or form suggest mastery.
Action does.
I’d argue the best way to write effective programs is through experience and letting yourself marinate in trial-and-error.
Honestly, when it comes to writing effective training programs, trial-and-error via experience will teach you more than most textbooks.
It’s not necessarily about how many books you read, seminars on the topic you go to, or how many “Masterminds” you attend. That’s all well and good and does matter. But having the guts to finally break the inertia of inaction, to finally stop talking, and to finally put things into action (often failing miserably)…that’s when things get interesting.
Uttering the phrase “looks like someone has a case of the Mondays.”
Cocaine
Partaking in social media drama, buffoonery, and general hijinks.
For me there’s a cost/benefit to all of the above. Take my cat, Dagny, for example. I love her to pieces. But I still get the feeling, whenever she looks at me for more than three seconds, she’d murder me in a nanosecond with a machete if only she had opposable thumbs.
I have my reasons for the other stuff too.
With regards to the latter, however, I was recently lured in like a moth to a flame when I saw a Tweet from a well regarded and highly respected fitness professional commenting on “lifting heavy” and playing sports…
…and how people should avoid the former if participating in the latter.
I have to say, before I dive into my own thoughts on Dan’s thoughts, reading the subsequent comments was quite entertaining.
They ranged from people agreeing to the statement5 to what can only be described as a few peacocks spreading their feathers.
I.e., Triggered!
A few coaches read the comment and reacted as if someone informed them creatine was the same as steroids or, I don’t know, one of their athletes didn’t squat to depth.
I could just smell the inflated lat syndrome emanating from my screen.
Admittedly, I too rolled my eyes a bit.
That said, I felt the initial statement was a bit too ambiguous. To me, it was more about garnering eyeballs & drawing attention to his funnel link than providing anything of real substance.6
What sports are we referring to? MMA? Lacrosse? Backyard wiffleball?
What level of sports are we referring to?
What’s the ability level & experience level of the athletes in question as it relates to the weight-room?
What’s considered “heavy.”
Is there no such thing as in-season and off-season training modifications in this mysterious world where athletes shouldn’t lift heavy things?
To Dan’s credit, he did elaborate further:
“The reason is because both are taxing to the nervous system. Mind you when I talk “sport” I mean one played at a high intensity (ie. basketball, soccer, surfing). Trying to play your best while chasing PR’s will likely cause injury.”
I didn’t quite understand where he was going with his sport examples. I’d make the argument that any athlete of any sport – particularly if it’s being performed at a high level – needs to be prepared for that sport. I don’t care if we’re talking about soccer or bowling.
Okay, maybe bowling is a stretch…;o)
Much of that preparedness comes from a well-rounded, properly progressed IN-SEASON and OFF-SEASON strength & conditioning program.
Off-Season Training = Initially focuses on recovery to combat a long competitive season as well as to address any deficits/weaknesses that accumulated along the way. That then transitions to a more traditional strength & conditioning program catered to helping the athlete improve strength, speed, movement capacity, ROM, ability to run through a brick wall, etc.
In-Season Training = Reducing training frequency/volume – depending on playing time (starter vs. 10th-11th man off the bench in basketball), position (everyday player vs. pitcher in baseball), game schedule (football vs. softball) – albeit under the guise that the objective is to LIMIT as much drop off as possible of the gains made in strength, speed, etc during the off-season.
Not to mention, in-season strength training is a splendid way to help reduce the incidence of injury as a season progresses and fatigue and wear-n-tear on the body accumulates.
KEY POINT: Reduction in frequency (volume), not intensity.
It’s my experience – and that of many other coaches – that intensity (as a percentage of one’s 1-rep max) is far less taxing on the CNS than volume (sets x reps x frequency). In fact, it behooves most athletes to keep intensity somewhat high during SOME of their in-season training.
As Vladimir Zatsiorsky states in his seminal book, Science and Practice of Strength Training:
“Training with weights ~90% of one’s 1-rep max (I.e., heavy, but no anywhere near PR heavy):
Recruits the maximum number of motor units.
Ensures the fastest MU’s are activated.
Discharge frequency (rate coding) is increased.
Activity is synchronous.
Improves coordination between synergistic muscles.
Increases potential for future hypertrophy gains.”
Moreover, Zatsiorsky notes that from a velocity standpoint, it’s been shown that power output increases as the weight lifted decreases from 100% of 1RM to 90% of 1RM. In fact, for the back squat and deadlift, power output for a load at 90% 1RM may be twice as high as the 1RM load due to the large decrease in the time required to complete the exercise with the lighter load.
In other words: Lifting light(er) loads faster = best of both worlds?
Additionally, strength “lingers.”
You don’t have to do a lot of it in order to maintain it.
In his book, Block Periodization, Dr. Issurin notes that maximal strength has a “residual duration” of 30 +/- 5 days.
In non-Klingon all this means is that, in order to maintain strength, you only really need to remind the body every 2-3 weeks (or so) of what it takes to keep it. This is splendid news for in-season athletes.
This means that 2-3 heavy(ish) sets of 2-5 reps (in the 85-95% range) every few weeks is enough to maintain most of their strength levels.
Australian strength coach, Nathan Kiely, sums things up nicely:
“Maintaining neuromuscular strength in-season is critical. And a load that wouldn’t have developed it in the first place, won’t do enough to retain it either.”
To that end, NO COMPETENT COACH is chasing PR’s in-season. I just wish Dan would have said THAT initially instead of the blanket statement of “if you play sports you shouldn’t lift heavy.”
Because, I agree – it makes zero sense to max out or chase PR’s during a competitive season.
As one commenter commented:
“Chasing PRs and 1 RM in season are pointless. But if you program correctly and tailor workouts to your athletes sport intensity, schedule and allow recovery time. PRs are just going to happen organically.”
The statement reminded me of something I heard renowned strength & conditioning coach, Buddy Morris, say during a presentation years ago:
“Tony, can we be BFFs? Whenever an athlete of mine hits a PR – especially in-season – I shut em down for the day.”
Word.
In Short: When dosed intelligently you can do both.
Travis Hansen has been involved in the field of training for over a decade, and he has over 60,000 hours of hands-on training experience.
