Week 8: Activity

@chobbs
Goal will be to cover all of the points here plus the novice window, rep adaptations, and sprint programming for an amateur in less than an hour. Efficiency and organization will be crucial. I would suggest walking through exactly WHAT to do each mirco-cycle (week) and save any load or pull up volume examples until you walk through the program example. The graph you posted was pre-drawn. Use this as a visual tool to walk the audience through a program example.

Check the notes below. Not bad, but room for improvement. B-

Vid 1
Why his program putting 50 more pounds on the bar than yours?
2:00- “Is it the best?” – Is there a better way to say this
2:40-
Don’t forget to mention these are straight sets, same weight on the bar the entire time.
3:30- “Let’s rewind real quick…” state we’re adding 5 pounds to bar from Monday’s straight sets. Don’t worry about totals until giving progression example.
5:40- Go into rep examples. This is dangerous. Numbers confuse audiences, they may write down 17 in their notes and then think their athletes have to get 17 and then 18. Max is max. When you provide example of progression, reference back to Adaptation rep schemes for Pull Ups and ask “What does our athlete need?” Their sets should be falling in that rep range. This will protect you from the “1 more than last week” trap. They’ll then ask where PU should be in 20 weeks, “37 each set?!” Pull Ups = adaptations needed.
Vid 2
1:47- “You’re starting to get the picture now.” Go through 3 weeks just to make your point.
2:00- “Start at a weight they can manage easily…” Great point, don’t throw out an example number like 135 for a walk through until they understand this. Numbers are easily understood, not concepts or approaches. Introduce an approach, then use numbers to help explain.
2:17- “Should not see failure for weeks in the future.” – Why? If you do, what did they do wrong?
3:00- “Neuromuscular efficiency isn’t high enough yet” Reference back to Intramuscular coordination and force generation.
3:49- “Hypertrophy” – Nailed in it, but cross sectional area is biomechanical, force production is neurological. Also, went from physiological to mental to physiological, group similar limiting factors together, and don’t be afraid to point back previous points made (inter/intra, etc.)
4:50- “We’re above 10 reps..” Why is this important? Why 10?
5:00- “Let’s say we’re up to about 220 pounds…” You started at 135, mark that on your graph, draw 10 weeks into the future on the graph you have there, “where does that put us class?” “Attempting 225, correct”
Vid 3
0:05 “Hit that 220 for the 5×5” Nit pick, but 3×5.
0:40 “Less than 10” Why 10? Why is this important?
1:10 “Drop 3 weeks” Why 3 weeks vs %? Reference back to Novice Window
2:00 “Over time the load is going up” Provide specific example of weeks and loads. Start at 135, 10 weeks of success, get to 225, expect to see 15 successful reps, but something happens: failure. Failure will occur for all athletes at different weeks on this program. We know a tree can’t grow to the sky forever. Here’s what failure will look like, and what we need you to do when your athlete fails.

@benkuch
Started drone and got into a better flow as you got into the second week. Do your best to start with that energy. Board is well organized, but can you accomplish the 3 week walk through demonstration with only 1 week written? This is a weekly micro-cycle that starts over each week, versus every 3 like collegiate. Having 1 week written vs 3 expresses this, and you then can add on where to take the cycle each week.

Spent a lot of time facing the board…never used the graph you drew…

15:00-15:46 is YOU! Need to see this from 0:00-15:46. Information is on point, took your shot at a different way of organizing and presenting. Not mad at that. Need presentation reps. Scientist meets birthday partay.
B

0:30 +Set up purpose immediately
1:00 +No 1RM’s, Manageable reps
2:20 – careful to give any number of total pull ups here. Max means max, people will think that 20 is what they need to get. Don’t forget to say Strict Pull ups too.
3:00 – “3 reps x 5 set program on PC” Stay consistent with order sets x reps
3:07 + way to have the rep ranges up for lecture reference.
6:05- Chin ups “looking for one more rep” again, this limits the athletes. Max means max, and as they progress on the program we can target specific adaptations they athlete needs. For example, a wirey wrestler can knock out 3 sets of 20+, he needs to put on armor. Load him up so he fails each time between 4-7. A female rower needs muscular endurance in her pulls, have her teammate assist her until she can break 12-15.
6:50 – right on with the load dictating adaptation, but introduce why we chose 5’s and 3’s first, “because they fall in line with SAID, which adaptation is 5 under? Myofibular Hyp. Now 3’s? CNS efficiency.” Don’t worry about load to drive adaptation until you get to athlete linear progression failure and reference back.
8:30 – reasons for failure are DARK. Stick with teens as examples; GF dumped him, test, etc. But + for grouping them in mental, emotion, or physiological/recovery
9:14 – “Get into neuromuscular shortly, but…” In the lecture you will have presented this by now. But, you never want reference something that hasn’t been explained yet. Once you explain a section you can reference back and pile on to why (Failure) is happening.
9:48 – “Muscle itself talking to each other” Motor units. Recruitment, amount of force produced, and RFD.
10:28 – Going back to the first week to say “300 pounds” This is what I mean by sticking to only writing a single week up there.
You have a premade graph on your board. Keep it fresh and illustrate an example for the audience. Start at a number 100 200 then work up to a load connected to weeks. If 100, work 10 weeks, then 200.
11:00 – marked failures on the week of programming. Will be easier to see on a graph.
12:50 ++ Way to have talking points and notes for Introduction of Speed into this program. May steal that. @luke, thoughts?
14:00 + “Maybe for someone in the future”
15:00 + BLoS connection to the program and 2 limiting factors the athlete will face!

@train608
0:45 – “Our athlete will have very specific adaptations that our training will impose on them. Our training very specifically affects the adaptations that we see.” Give examples of adaptations (strength, power, speed), and be clear and concise with this definition.
1:30 – Accelerated Adaptation. Again, make this clear and concise. 24 weeks is not accelerated, bring this example down to 8 weeks.
2:54 – Intro’ed Squat 3×5 then went back to accelerated adaptation with 135# example and talked audience through supercompensation. Bringing supercompensation into the mix is fine, BUT SHOW THEM using a graph on the board once you’ve walked them through exactly what to do on the program. Right now all they know is Squat one day at 3×5
3:43 – “All five reps should be good, pretty, fast.” Use the term manageable weight and emphasize, “not where you start, it’s where you finish”
3:48 – “3×5 squat, 3×5 press. Once you’ve done that, you’re done. Done.” What about sprints? What about condo? Careful here, because coaches will think done means done, then you have to back track, and how do they know the rest of your information isn’t correct?
3:53 – “Tuesday, we get into our 5RM deadlift.” No. You just said for squats it is not a 5RM. Neither is this. This is a heavy 5, manageable weight, room for us to grow.
4:20 + Solid setting for strict pull up standard
5:00 – “If on Monday you squatted 95 pounds..” You’re previous example was 135, stay consistent.
5:36 – Why do we dial back those 3 reps to 5? Let the audience know why, not posture and position.
7:15 – “Try and add 10 pounds from last week. 5RM plus 10.” There is no try. Starting at a manageable weight will allow us to successfully add 10.
9:12 – “Adding 5 total pounds to our PC from last time.” 2.5, not 5.
Vid 2
0:22 – “Thursday week 15..” This number was pulled out of the air. Have a plan which you can then illistrate on a graph. Clear and Concise.
1:06 – “Problems could be many..” Just shot off random reasons. Have a plan: Recovery, Physiological, Mental
3:00-3:10 – Flew through what to do after a reset and when you’ll face another reset. Need to intro general speed here. Speed is king.
3:24 – Need numbers with this graph. Show don’t tell. What happened to the numbers you were using as examples before?
3:40 – “Once an athlete has reset 3 times for our squat OR our deadlift it is time for us to move on” We need 3 resets for our squat AND our deadlift before the athlete moves on.
6:23 – “once the athlete has exhausted their lifts 2 to 3 times.” 3 times. 3 times each. For all of them. Some will have to reset more than others. On program until 3 DL and 3 Squat resets.

Note this is based on a Sunday Game Day
Board organization, all over the place. Map out your delivery and have numbers planned out to use for your examples.
Reset explanation needs work, not sure if you’re clear on application. This is the evolution of the athlete and their CNS. This is also where we introduce general speed.
Where do sarcoplasmic hypertrophy and muscle endurance appear in the BLoS program? They are not evil, there is a time and place for them on the program.
A lot of doubt in your statements. “2-3 resets” “Failing because..I don’t know” Have a plan, state the facts.
C-

1:10 +/- “Why amateur” Way to lay down the ground work, but be clear and concise. “If you do not have a training log with a year’s worth of workouts..” A lot of people have this, but have never been on a Linear Progression. Drop the LP line, and if they ever been on or don’t know what a linear progression is, they’re an Amateur.
2:34 –
3:50 + “Not touch and go. Controlled reps” Throw the term ‘manageable load’ in there. Others used it and works perfectly to describe the load to start.
4:15 + Great description of expectation of execution for the strict pull ups
5:00 + Nice call out for rest day, don’t forget about practice.
6:35 – “Lower reps so you can maintain speed and athleticism with each rep” What are the limiting factors for an athlete trying to power clean? Biomechanical efficiency and neuromuscular efficiency, summarized as ‘technique’.
7:20+ Game Day Sunday, adjust accordingly
Vid 2
Began example at week 2: Monday
1:20 – “Start to do the math, think 10 weeks down the line…” Wait till you get through all of the necessary weight additions before you start painting this picture so you’re not limiting to only how much the squat will increase.
3:11 – “Added 15 pounds to your squat. This is accelerated adaptation.” 100 pounds in 10 weeks is accelerated adaptation. 15 pounds in 1.5 weeks in intermuscular coordination.
4:13 – “Got the structure, got the routine.” This is not a routine. It’s a system. Only went through 2 weeks, I would make it three just to be 1000% clear for the group.
4:31 – “It’s going to get heavy at some point…” This is the time to introduce the 10 weeks 100 pounds. That will start to add up across the board. Use the graph you have written there, but leave black to begin. Then illustrate an athlete progressing the 10 weeks, and drop the line, “A tree can’t grow to the sky forever.”
5:00 – “It’s becoming a fight” It will be a fight before their first failure.
5:40 – “13 reps or more” >10
7:00 – “less than 13” <10
7-7:38 Talking them through a reset here. Use the graph on the board to SHOW them.
7:55 – “You’re going to be able to move the bar faster…” This is where we INTRODUCE general speed. They have 6-12 weeks of training and coordination under their belt, and move to a load we can effectively coach the stretch shortening cycle and CAT expectation they can feel.
9:00 – Illustrate on the graph what it will look like for at least 2 different lifts at once (SQ/DL)

-Note this will be the most difficult program, setting PR nearly every week towards the end.
-Note the specific adaptations that occur during failure at sets of 3,2, or 1.
-Stress the importance of LOAD to drive specific adaptation.
-Note increased efficiency of the CNS and inability to recover is causing failure.
-Note two limiting factors that will face an athlete at the end of this program: Neuromuscular efficiency and not enough cross sectional area (hypertrophy)
-Also, note that doing this program at anytime, even if an athlete has been “training” for a long time will tell you a lot about an athlete and their training history.
-Utilize the graph to move the audience through a progression
-Don’t forget to add details about why an athlete will fail; physical, emotion, lifestyle, etc.
A-

Not as impressed with this as your explanation of the Novice Window. Many of the explanations did not flow as naturally as the first video and coaching video. Could it be you’re better at speaking to an audience than self or comfortable with the information? No real pause or real misinformation, so I imagine situation. A lot of room for improvement here, but plenty of solid takeaways. We are trying to promote this program so recall the limiting factors of an Amateur athlete and pinpoint where this programs attacks them. You’re on your way to knowing the information like the back of your hand, now is the time to start to practice presenting the information convincingly.

Based off Sunday Game day, announce this first, not after the walk through.

Take the audience walk the audience through a full 3 weeks, so there is no room for confusion.

Failure on week 3 is a failure on the coach. Set a starting number (100#) and then set a scenario for week 10 (+100#).

>10 = reattempt, not >13

<10 = reset, not <13

Drew a graph on the board, and didn’t use it? Draw the graph as you tell the progression story and illustrate a reset for one lift.

“Base progression off of your DL and BS” I know what you’re saying, but find a better way to say an athlete will remain on the program until…

In a seminar scenario, you’ll have already walked through the Novice Window phases which will then better set you up to reference these after the Program walk through.

B-

0:15 + “Orthopedially sound, dynamic movement, barbell oriented strength and conditioning program.” Crushed it
1:00 + Rolled into what to do within 1 minute. Clear, concise intro, under 300 words.
1:46 + Solid, consistent emphasis on warm up/dynamic movement prep
2:15 – “Let’s say they pull 200#” Note this is not a RM, but a manageable weight. I would suggest avoiding numbers the first go around, and set standards of P+P as well as “not where you start, but where you finish.”
2:30 – “What we’re looking for next week…” Why talk about next week here? Have not with any other lifts. Save where to progress here when you walk through next week.
4:05 + “Built for competition day on Sunday..” Way to be clear and concise. This can also be placed at the beginning or end of walk through
6:27 – “When we fail..” Bring up failure after two weeks of walk through. You’ve provided numbers, use them to paint the failure picture. Started at 170 squat, illustrate on your graph 10 weeks of progress then drop the “tree can’t grow to the sky for-ev-er”. “The athlete will fail, here’s what it will look like…”
6:49 – “Need to be above 13 reps to move down the line without resetting.” What’s a reset? Haven’t intro’d this yet. Down the line? So they fail to get 15, above 13 we can still move them up in weight? I’m confused.
Draw this scenario out on the graph. Then down the line makes sense when you draw a line to the next squat day in which they Reattempt.
6:58 + “We don’t know where this 4 is from” Solid explanation
7:23 – “Move the 180 to this day.” You’ve now shown the athlete will fail at week 3. Draw 10 weeks up from (170) and use (270) as the plateau we’re going to break through.
7:49 – Resetting example puts them lower than the weight they started. This will fuck up the audience of GPP coaches you’re speaking to.
9:00 – Apply numbers to your graph to paint the picture more effectively
10:00 +/- Great bringing inter/intra into this, but how mindblowing would be if you had a graph that walks you through 10 weeks of progressing from 170 to 270, and then referencing these phases which happen to last roughly 10 weeks. And, then drop the knowledge bomb, “Did we get stronger these 10 weeks or get coordinated? We took advantage of a physiological phenomenon to add 100 lbs to an athlete’s squat. We did wait for them to get coordinated to lift, we snuck weight on the bar as they dialed in their coordination.” Then drop the marker.
Vid 2
Solid breakdown of novice into Reps and Force Production.
1:45 + Why to dial in the sarcoplasmic reps and mus. endurance reps into Amateur progression.

Draw the graph with loads and times you provided. This will allow the audience to connect visually with the numbers and the information you’re providing.
Note at failure, we introduce speed. Especially the first reset when a coach will emphasize general speed.
You clearly understand the reps and adaptations, connect the BLoS evolution that begins to appear when an athlete fails.
Nice work. Nit picks mainly above, but dial those in to deliver the perfect lecture.
A-
@menacedolan