Ep. 657 - [Series] Program Design Pt. 3: Exercise Selection & Sequencing

Today's podcast is part 3 of a 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover Exercise Selection & Sequencing

Stay tuned for Part 4 as he discusses periodization, tempo, rest, aerobic training, and so much more…

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SHOW NOTES:

Part 3. > Exercise Selection, Sequencing and Progression Model

1. Specific Goals Influence on These
   1. Exercise Selection & Goals:
      1. Strength: Compounds & Accessories that influence
      2. Hypertrophy: Compounds geared towards ROM and isolation
      3. Concurrent: Combination of all the above
   2. Exercise Sequencing & Goals:
      1. Almost always going to be the same process, because it’s designed to enhance performance and eliminate injuries.
   3. Progression Model & Goals:
      1. Strength: Linear
      2. Hypertrophy: Double Progression Model
      3. Concurrent: DUP or WUP
2. Limb Length, Mobility, Experience, and Flexibility
   1. Height determines movement patterns and capabilities, limiting or changing exercise selection
   2. Squat example: Short femurs = high bar squat and trap bar deads, long femurs = low bar squat and sumo deads
3. My Model: Example for both strength and hypertrophy in each 
   1. Prime
   2. Explode
   3. Lift
   4. Stretch
   5. Fatigue

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