Course curriculum

  • 1

    Advanced Program Design

    • Introduction

      FREE PREVIEW

    • The reasoning behind this workshop

    • Specificity

    • Gradual progressive overload

    • Stimulus recovery adaptation curve

    • Principle of diminishing returns and individuality

    • Activity: Training to failure
  • 2

    Periodization and training variables

    • The concept of periodization

    • The relationship between proximity to failure and muscle growth

    • Effort and load

    • Volume

    • Frequency

    • Rest

    • Resting less produces higher testosterone response!

    • Range of motion

    • Exercise Selection

    • Exercise variation

    • Exercise order

    • Tempo, Bracing and stability
  • 3

    Progression

    • Progression methods
  • 4

    Deload

    • General and specific muscle group deload
  • 5

    The relationship between hypertrophy and strength

    • Is hypertrophy needed to maximize strength?
  • 6

    Periodization principles

    • General periodization

    • Periodization for strength

    • Which type of periodization is best for strength?

    • Applied periodization for strength

    • Applied periodization for strength part 2

    • Block periodization example

    • Specific periodization strategies for hypertrophy
  • 7

    Hypertrophy advanced training systems

    • Training systems

    • Internal-external attention of focus, pump, mind muscle connection, and sensation.

    • Hormone based training

    • Lengthened partials, what does the research say?

    • Lengthened partials practical application

    • Lengthened partial update!
  • 8

    Cardiovascular training

    • Interference effect

    • Cardiovascular modalities and comparisons

    • Zone 2, lactate threshold, and sprint intervals
  • 9

    Nutrition

    • Basics of nutrition

    • Macronutrient distribution

    • Bulking: Weight gain

    • Cutting: Weight loss

    • Metabolic adaptation

    • Nutrient timing

    • 100g Protein per meal, friend or foe?

    • Metabolic adaptation part 2: exercise energy compensation
  • 10

    Practical application

    • Inter/Intra individual differences

    • Case Study

    • Hypertrophy programming

    • Summary
  • 11

    Quizz

    • APD QUIZ