(Intro playing….) When you’re creating exercise training programs in program design, you want to think about the 3 P’s: 1. Prioritizing what’s important within the training program, and ensuring within the training program and within the training cycle that’s be an objective that you’re taking advantage of. For Example, if you need to improve single leg activities, stooping, or work on mobility of the right ankle, or improve your conditioning, that should be a priority, and it should be placed within your training program when you’re rested and your brain is capable of improving that. Let me give you an example, If you train from Monday to Friday, and that works for your schedule, whether you’re an athlete or fitness enthusiast, or your’re trying to improve your overall function, and you take Saturday and Sunday off, I’d suggest that Monday is the priority day for you, and maybe even Tuesday and Thursday to take advantage of your rested brain and your ability level to improve that skill. Remember that skill could be anything. It could be conditioning, it could be overhead work, it could be structure of your shoulder, it could be hip flexibility. Whatever it is, we need to involve it into our training program, and prioritize it in the week and over time. The old adage goes – if you need something improved, do it often. So, if you want to improve something like taking your strict chin ups above 2 repetitions, I suggest you do it with high volume to allow for good recovery, but also that it’s done first in the week or first after a rest day so that your brain can learn good movement patterns and get better at it. 2. Planning One of the biggest mistakes when people design their own exercise program is that they do not show progression. So, planning out your exercise program that fits within your lifestyle. Planning it based upon where energy is good for you. If you were to take all things aside and you had controlled your entire schedule, then you want to pick a part of the day where your brain is ready to hit it. It may be an internal sign that you have the correct hormonal balance to do exercise, which will help in exercise and recovery which is intricate. As opposed to feeling tired and saying “oh, im tired, i should exercise.” That may be a sign that your body is in recovery mode, or it may mean that you’re not in rhythm with the sun and the moon cycle which means it’s a bad time to exercise. So, you can plan appropriately for a day or a week. If you’re going to do an exercise regime that’s very intensive on a Friday, you may be very tired by the weekend relative to your brain. So, at the end of that Friday, if you’re fried, you could do more breathing work vs hard CP work. Those are just little insights as to why planning should be something you pay close attention to in your programs on top of just prioritizing what’s going into that program. If you plan it appropriately, you’ll have continued progression over time. 3. Periodize – The old adage of periodization was taken on and used appropriately, then boo-hoo’d, then taken on, then boo-hoo’d. I think of periodization as a comprehension to prioritizing and planning and putting it all together. What I mean by periodization is putting your life training, your sport training or your function training into blocks. And there’s nothing wrong with putting it into blocks; we’ve operated with a moon, sun, and seasonal cycle for our entire lives, and we have these up and down points in our lives that allow us to work well with periodization. That means that your brain will learn how to do things in a 3-6 week period. Therefore, periodize those time frames where you’re reaching a good learning objective and your body is reaching its capabilities you can change things up. That adaptation stress response is written in our code. Therefore, sticking to some form of planning and periodization cycle is important for progression. It allows some goals that we discuss in Life Coaching (human behavior), and then give you an aim based on that end point. Write up that recipe and resources for that little plan, achieve it, and move on That, my friends, is called periodization. Those 3 P’s are imperative to designing a training program that’s going to be successful. Prioritizing what’s important, both in the day, the week, the training program, and your life in general. Planning it out to make sure you’re successful with it. And, periodizing it into blocks to make sure you’re successful over time and you know there’s direction within that. To summarize within Program Design, (within the course chapter) we discussed some really important strength training principles, we talked about why energy systems training is highly important and why you can start to incorporate it to reach the next level, and also how to use the 3 P’s – Prioritizing, planning and periodizing within your fitness program design

The 3 P’s of Fitness Program Design With James Fitzgerald – Prioritize, Plan, Periodize

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