How to Write a Strength and Conditioning Program | 5 Step Guide and Program Template
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- čas přidán 5. 06. 2024
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Just wanted to say thank you for being such a positive, selfless, and helpful resource for aspiring S&C coaches. All of your materials are amazing and contribute to others’ success. ☺️
Thank you! The kind words are much appreciated😊
I'm a budding s&c coach, a beginner. Will look forward to more such content from this channel
Thanks! Glad you found the channel. I hope it helps you learn a lot and excel in the field
Thanks for everything
Very well explained!
Thank you!
Thnx
Hey TMS, love the high quality content! I'm looking to make 26 '22 the age and year I start my fitness journey and I've lived on videos by professionals like you breaking down the nuances of programming/metabolic/physiological bottlenecks that I'm hoping will help me (26 years of extremely sedentary lifestyle) avoid joint issues. I learned that one of the biggest risks to a novice is focusing on muscle growth and not bone/tendon/ligament strength or metabolic conditioning. With that for context, I'd really love to know what your thoughts are on an ideal way to strengthen bone density. I have read in certain papers published by peer-reviewed journals that tendons and ligaments tend to lag the muscles by about 2-3 months while bones are about 6 mo.'s. However, what I often fail to see in mainstream content on the topic here on CZcams is any form of auxiliary training that targets those slower growth regions of the body. I can intuit that slow progression keeping in line with the 10%-30% frequency guidelines you mentioned would probably keep someone pacing their training progression well enough to avoid any major divergences between muscle & (bone+connective) tissue strength that would lead to long-term injury. But are there any references for /enhancing/ the speed and adaptiveness of our bones/ligaments/tendons beyond slowing down muscle growth to compensate for their slowness? I can imagine the tradition train-to-failure program even at a modest or relatively slow frequency would, given enough time, cause the quickly growing muscles to be strong enough to contract the muscles off of their joints. It seems as though it's pretty well known that with the right periodization in a metabolically adapted weightlifter 2 lbs/week of muscle growth is possible with between 0.4-1.2g protein/day but it's further influenced by hormonal and genetic factors as well as overall health. As far as research on bone tensity 'training' or 'conditioning' exercises to promote enhanced bone density more quickly I don't see as much information (apart from Sumo leg stomping and other impact-based methods of shocking or loading the bones with high stresses) that topic. Similarly I've looked up tendon and ligament strengthening but found little outside of very sports-driven niche channels commenting on specific ways to train, for example, arm wrestling capability or landing from 'shock pause' jumps or depth jumps over long periods of time. There's just not much discussion about the process around the factors that are critical for growth through an exercise targeting those tissues. Could you comment on that?
It sounds like you've really been diving into this. A couple things I can add. Bone mineral density will improve from any structural exercises performed with heavy loads such as squats, deadlifts, power cleans, etc.
I have never heard of muscle growth outpacing bone density growth to the point of muscles tearing off joints. I'm a Physical Therapist and I can confidently say that the body adapts well to the stress that you put on it. There are definitely ways to overtrain, but if you are including a good variety of exercises and loading appropriately you will be safe and progress well.
@@TheMovementSystem Thank you! I've had that question on my mind for the longest time 😅 You're awesome 👏
Thanks Matt. For me, determining the initial volume feels like the most difficult step. I’m looking into taking your programming course, but do you have any other resources on that step in particular?
Brad Schoenfeld's book Science and Development of muscle hypertrophy has a good chapter on volume. I have a link to that book on www.themovementsystem.com. The older edition is good too if you'd rather since the brand new edition is a bit expensive.
I'm transitioning from GPP to specific for high jump. Can i do strength type work for the first 4 weeks as it's 15 weeks till my competition? Or should i work on power type weight training?
Hi for the program design 101, will I be able to use that course and claim ceu points for the CSCS recertification process?
Yes. Program Design 101 provides 0.8 Category C NSCA CEUs toward recertification of the CSCS
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Sorry but fitness coaches don't just randomly pick training sessions, we also program long term. A really bad take on an otherwise good channel
I didn’t say all fitness coaches. I said some personal trainers and fitness coaches are just randomly choosing exercises each session and learning programming would be a step above that.
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