Hey, ! Welcome to week three of the program design phase: The Checklist, How to Start, Selecting Reps and Number of Sets, Conditioning What/Why/How, and Open Q&A
Replay of the call for week 3: The Checklist, How to Start, Selecting Reps and Number of Sets, Conditioning What/Why/How, and Open Q&A
Download the slides here: https://www.dropbox.com/s/yvgu2yt1jt8dmd8/WEEK%203%20SLIDES.pdf?dl=0
Program Design Checklist
Week 3 Summary:
We went over the 3 overarching goals of our system (again) and how they apply to program design
- Consistency
- Crush goals and have fun doing it
- Competency & Independence
We went over how our programming sheet is laid out
We went over the program design checklist (above)
We went over intent and how it applies to selecting reps for power, strength, and assistance
We went over how to decide how many sets to use and how we use each week to set goals on the day
- Here’s the blog I mentioned we wrote for this: http://www.bspnova.com/session-tempo-moving-slow-moving-fast/
We went over the what/why/how of conditioning
We had a Q&A (well, multiple throughout the call)
Week 3 Action Steps:
Week 3 Resources and Bonus Materials:
1) Joe Kenn’s Micros, Mesos, and Macros NSCA talk: https://www.youtube.com/watch?v=AGCl7kbdH8Q
2) Why we warm up with weights (beyond the initial warm-up: http://www.bspnova.com/5-reasons-to-warm-up-with-weights/
3) How to warm up with weights: https://www.bspnova.com/how-to-warm-up-with-weights/
4) Weekly goals blog (accompanies the “how many sets” portion of the preso): https://www.bspnova.com/session-tempo-moving-slow-moving-fast/
5) Mike Robertson’s aerobic window blog: https://robertsontrainingsystems.com/blog/widening-aerobic-window/
6) Modified Coopers test video from Movement as Medicine: https://www.youtube.com/watch?v=jmTpfHucIU0
7) The Metabolic Conditioning Program I shared in the preso: https://www.dropbox.com/s/1a22uyififogyre/March%202019.docx?dl=0
8) The e-book on loading types: https://mailchi.mp/30cbc2b27610/you-cant-get-bored