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2. Pair antagonists for efficiency and potentiation
3. Less reps per set = more sets
4. More reps per set = less total sets
5. Test 1-5RM strength gains at the foundation for all performance. This is how you measure your program but should be around 20% of training volume
6. High repetition work 10-100 reps sets are the foundation for improving 1-5RM strength. This should be 80% of your training volume
7. Invest most of your time in developing strength in young and weak athletes. Eccentrics, isometrics and high reps develop strength
8. Invest some time in expressing strength via jumps, throws & sprints
9. Have 1-2 key movements you focus on for intensity within a session
10. Volume increases proportionally to strength
11. Smaller muscle groups tolerate more volume
12. Make small shifts in volume/ intensity and programming every 2-4 weeks
13. Always improve on the basics
14. Use accomodating resistance where feasible on big lifts
15. High level bodyweight movements are king for the upper body (on rings and Pbars
16. Weightlifting and advanced bodyweight movements are king for the lower body
17. Mobility training is strength training + nerve lengthening
18. Quantify volume progression
19. You must understand the force curve and the strength curve technically or practically to use special exercises effectively
20. Load until technique deteriorates (sometimes more load helps initially e.g. Front squat / overhead squats)
21. Strongman training is the best fat burning tool
22. Do not use high level plyometrics / weightlifting or maximal strength training for fat burning with beginners
23. Strength of every muscle matters and should be considered and in balance
24. Rarely find the limit, don’t go to failure
25. Full range of motion at one joint does not mean full range of motion for the muscle
26. Strength gained on an exercise is position specific to the force curve of the movement. This is also how upper and lower portions of muscles are trained.
27. When muscle are taken into full stretch at 2 joints there is MORE damage and a greater hypertrophy effect
28. When muscles are not take to stretch mobility is being lost. These exercises are more neurologically dominant and have less hypertrophic response. These movements are suited to higher reps
29. Build and eccentric surplus in the preparation phase
30. Harvest that surplus close to key competitions
31. Every 3-4 sessions training should feel easy
32. The last rep should look like the first
33. Keep rest intervals short when body composition is less than ideal
34. Rest between reps for increased strength and power gains (10-30 seconds.)
35. Life-stress, sleep, food, breathing patterns, beliefs, hormones will all play a significant role in the impact of a program.
36. Unilateral exercise increase neural drive and don’t require as much rest when alternating left to right.
37. Alternate upper and lower body exercises for fat loss
38. Use thick bars and thin soles for increased neural drive and strength gains.
39. Gradually increase thickness on chin-ups to increase strength
40. 20 working sets is a good base. 50 is an advanced / bodybuilding session. Intensity will be inversely proportional to volume.