Forum Replies Created
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@carlcase
empty bar and 3RM and 2 1/2 RM -
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@chobbs, did you check the Discussion page?
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Inter:
+/- “Overall cooperation of body.” Cooperation, yes, but forgot the key word “Muscular” for coordination.
Intra:
-“Inside muscles and cells” “Spindles…different kinds of things in the cells to help improve the intermuscular coordination.” Intra occurs in the muscle fibers and has to do with motor units.
-“Hone these skills and move into this phase..” Inter and Intra muscular coordination occur at the same time, but one is just more obvious to the naked eye than.
-What about number, rate, and pattern encoding!! Don’t forget about these. They are essential for strength, power, and speed development!
Hypertrophy:
+Cross sectional area increases
Note the image you drew was not a muscle, but a muscle fiber
-Myofibular hypertrophy is an increase in the NUMBER (not size) of myofibrils (which is the cross sectional area/ actin and myosin).
-“This is 1-3 reps” Myofibular hypertrophy occurs in 4-7 reps
The fluid between the myofibrils is the sarcoplasm
Stagnation:
+Two possible causes of stagnation, cross sectional area or neurological
You get into the Linear Progression here, not necessary. This will be reserved for Amateur Program lecture.
Adding 5lbs to the bar is not fighting stagnation, stagnation is the point at which the athlete has developed the Base Level of Strength.Never looked at the audience, DK! Go back and review you notes on intramuscular coordination, myofibular hypertrophy, and stagnation. We need be direct with these. Are you clear on the Base Level of Strength? This is the essence of the Amateur program, cannot miss this point.
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Novice Window
Inter
-“Ability to recruit various muscle groups simultaneously to complete task.” Not recruit them simultaneously, but get them to co-operate to complete task.
+Happen simultaneously, improve indefinitely.
-“Ability to recruit independant muscle groups..” ability to recruit motor units.
-“we need rate encoding, number encoding, pattern…” Number comes first! There is a set order/process to this development. “The faster they get to fire, the more they get to fire” Smore what? More often or more MU?
-Pattern = synchronization. Pattern is combination of number and rate. The quicker an athlete can develop force, relax, repeat, the more effective they’ll be.
+Myofib: Increase cross sectional area and actin myosin
-Sarcoplasmic material. Swap for Sarcoplasm. And provide a visual drawing on myo vs sarco.
-Where are the weeks/time frames associated with each phase?!
-Where is the Base Level of Strength definition and explanation?! You just dropped the word without explaining what it is. This is EVERYTHING, the essence of the program, and what allows us to succeed at the next phase.Get your hands out of your pockets. Second, write your story on the board and have a plan for the presentation. This way you do not miss any incredibly important points such as the Base Level of Strength and ensure you do not mix up the order of anything.
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@conorwlynch
Inter
– “become better” Co-operation between muscle groups is a ‘better’, more informative way to describe inter.
+ “Continue to develop inter- past first 3 weeks”
Intra
Not sure if I buy spaghetti analogy. I would suggest real life examples like the kid that “doesn’t know their own strength” or “Reps 4 and 5 finally start to pop” and then provide the exact reason Why.
+”Primary strength increase is neuromuscular”
Hyper
“structural adaptation”- not wrong here. You can say both adaptive reconstruction and structural adaptation.
+/- Sarcomere hypertrophy: We want to highlight myofibulars here and call this myofibular hypertrophy which is an increase in cross sectional area and the numbers of actin and myosin filaments.
-“They start to increase in size…sorry…there are more of them.” Fibers increase size, myofibulars increase in #.
-“Think of this as adding more force, this as adding more size.”
Both add size, you got it, but we need to explain what that means. One increases cross sectional area by adding more myofibulars, the other adds non-functional tissue.
Stagnation
You’re correct, they will fail to progress neuromuscularly, find a more informative way to say this based off what you’ve introduced. “Can’t learn better” doesn’t deliver punch of “they’ve maximized the rate of force development in a movement and are unable to recruit the motor units necessary in any order to move that load!”
+”Adaptive capacity in response to a linear progression” – I like it, but it is so much more! Try and highlight that it is the foundation of athletic development and note limiting factors eliminated or benefits the BLoS gives an athlete like trainability (gets them as close to their genetic potential as Icarus is to the sun!) or coachability (delivers the the mind muscle connection every coach dreams of. You speak, they adjust!). And mental tough (gets rid of pussy furry).B, have some fun up there.
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@carlcase
Take 1
+Way to lead off with the purpose, BLoS “foundation” “tall as base..same as athlete.” Nice
+/- “The way we do that is the linear progression, through out LP there are 4 different phases..” Yes, but the Phases are the Novice Window, not just phases of LP. They are what ALLOW us the success of a LP.
-Recruitment = number encoding. Number of MU is going to be key.
-Rate “Just the firing rate.” This is the ability to produce force
-Synchronization = Pattern encoding. Use the term Pattern Encoding and describe it as the synchronization
+/- Music, good analogy, try to connect it to number (more instruments), rate (rhythm), and pattern (conductor leading the show)
Hypertrophy: Don’t worry about reps here.
+/- Nice explanation of sarco/myo, but don’t forget they key notes here:
Hypertrophy Phase = first structural adaptation through increase of Cross Sectional Area
-Sarcoplasmic hypertrophy: motor units not the same. There is an increase in myofibrils in myofibural hypertrophy which increase MU’s.
Take 2 had a more formal conclusion, way to reverse engineer and connect the dots of your presentation from BLoS to the foundation.
Don’t forget to intro limiting factors such as trainability and mental toughness and how program will eliminate them.
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@tonyfu
Alright. – Tony Fusaro+Inter: “Take aways: cooperation..” then provide an example, nice.
+Intra “Within a muscle group” “Motor units, which are..” “Efficiency through 3 different phases” Way to make these clear!
Move those fucking benches, bro.
-“I’m going to explain these..” Just do it as they come up
+/- “Rate: speed with which you can activate.” Yes, but keyword with this one is ‘Force development’
+Great answer to the question, just don’t forget to state that these go on at the same time.
-Back to the audience a lot, and sounding out words as you write them. Spelling doesn’t matter, get the word down and turn to explain.
-Used key word ‘structural’ but define it as ‘increased cross sectional area’. Two types of hypertrophy, we need to make sure they know which one.
-Stagnation = “slowing of the gainz”… it’s the wall. Tree doesn’t grow to sky forever.
-“Bigger muscles” not just bigger, we need more functional mass.Where’s the end?!!! Not all the pertinent info is in there! I need to judge your delivery of Base Level of Strength! Nice job simplifying everything for the audience, be sure to keep them engaged by minimizing turning you back to them. Get me a video of you explaining BLoS.
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@benkuch
Inter:
+/- Pull up connection, but then asks if it made sense. Make it make sense, don’t ask for validation.
-Failure doesn’t equal inter: who back stepped here, don’t even go here.
-Writing but not talking. 2 min’s to explain Inter! Set definition, provide example and move on.
Intra:
+/- “Number of motor units firing” Great, but get rid of the extra jibber jabba. State definition and save depth for pattern.
+ Rate: Amount of force
-Writing and ignoring group. Write fast or set up board before lecture.
– Don’t forget to mention that inter and intra go on at the same time, one is just more prevalent to eye during phase, and they continue into hypertrophy.
-So is your go to filler word today
+7:10 Hypertrophy: Strength increase due to growth.
-12-20 wks. Stagnation is not a Phase! It means you’ve reached the BLoS.
-8:55 “want someone to be at stagnation..” they will be at stagnation
+Directed BSoL back into past phases
+10:30 “Fuck, can I lift this” Introduced limiting factors.Don’t forget to establish all limiting factors for novice: trainability, etc. You can do this in the beginning and walk through where each one is corrected throughout window, or tie it all together at the end. This lecture should be right around 7-8 minutes. Work on clear and concise delivery. If it helps to write yourself a guide of the phases on the board this will save time and allow you to keep engagement with group. You understand the materials, let’s dial in on effectively presenting the information in a clear, digestable, fun manner. As, @luke puts it, science class meets birthday party.
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@chobbs
Phase > Part. Better word to use
Inter: provide muscle examples. If choose squat, use hamstring and quad.
Intra: A lot of wasted time between writing and speaking!
-2:35, “intra happening over next 4-6 weeks” it is just more prevalent during Phase B.
+2:45,”ALWAYS happening”, from Phase A to Phase infinite
+4:00, nice image for sarco/myo, be sure to explain what myofibulars are. Connect be to Intra!
Stagnation:
-Neural, “Switch up movements”. We need to increase Intensity (load) to accelerate CNS efficiency (intramuscular coordination). We’ll introduce new movements to buy time for recovery, but still sticking with general movements we can load up.
-“Get stronger, put more muscle on”, yes, but connect back to myofibular hypertrophy and increase in cross sectional area. “More muscle on” can mean sarco-hyp, so be specific. We do this through increase Volume/Reps.
Benefits of BLoS:
+Foundation
-Writing small and whispering the benefits.
+/-Increase trainability: “more coachable, adapt quickly.”
Remember that trainability is genetic potential, coachability is something different.
Try to write bigger for Key Words, as if presenting to 5 rows of people. You’re sounding words out as you write them, spelling doesn’t matter as long as you pronounciate. Get it on the board quick and keep the audience engaged. Check out DD’s video for explanation of myofib/sarco-hypertropheyB
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@menacedolan
DD:
An athlete’s appearance, yes and no. Most of your athletes will be here, DD, but can be anyone that has never been on any form of LP. You can still have athletes as big as Braden who are novices.
Inter: co-operation of muscles, not just uncoordination.
-Did all of your writing (10 seconds of silence) then turned back to camera.
-3:10, stated C: hypertrophy, but didn’t write it down. Audience could miss definition thinking “what is he defining?”
+4:00 great explanation of Myofibular Hypertrophy breakdown/repair
+Stagnation Explanation: wrote and stated what you were discussing simultaneously.
-6:50 wrote lifts and shut up. State these while writing. Presentation!
-7:35 “[failure] will happen in these phases [C+D].” The inter/intra will never stop because they’re learning to use new mass. I would rephrase that to “12-20 week time frame” so they don’t think Intra stops. It never does.
BLoS:
Great breakdown and build up for your explanation, wrote it in the top right corner. Clear and concise description that can be directed back to phases and forwards into next phase.
Presenting looked natural and when you got to physio you got a sparkle in your eye! I suggest writing most of your base information up and then adding notes (-rate encoding, -number encoding, -myofibrilar, etc.) up as your lead the presentation.A
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@train608,
Where does the reading support your observation?
