I hurt my back in the gym in my 20's because of bad programming.
After that, I committed to learning smart training.
The result's been 15 years of workouts without injury.
It’s all because I discovered undulating periodization.
(Swipe to learn more . . .)
After that, I committed to learning smart training.
The result's been 15 years of workouts without injury.
It’s all because I discovered undulating periodization.
(Swipe to learn more . . .)
The human body doesn't change unless it's forced to.
If you want to get stronger, you must make your muscles work harder than they're used to.
But, you can't go hard all of the time.
“No pain, no gain” is dumb.
That's how you get hurt.
If you want to get stronger, you must make your muscles work harder than they're used to.
But, you can't go hard all of the time.
“No pain, no gain” is dumb.
That's how you get hurt.
For both results and safety, I've found that 4-week undulating cycles work best.
Difficulty increases for three weeks followed by a deload.
This is done by combining volume (total work) and RPE (intensity).
(Next, my plan)
Difficulty increases for three weeks followed by a deload.
This is done by combining volume (total work) and RPE (intensity).
(Next, my plan)
This is my program's structure:
Wk 1: 3 sets | RPE 8.0 (Deload)
Wk 2: 4 sets | RPE 8.0 (↑ Volume)
Wk 3: 4 sets | RPE 9.0 (↑RPE)
Wk 4: 4 sets | RPE 9.5 (↑RPE)
The goal’s for me to know when to push my limits and when to recover.
Wk 1: 3 sets | RPE 8.0 (Deload)
Wk 2: 4 sets | RPE 8.0 (↑ Volume)
Wk 3: 4 sets | RPE 9.0 (↑RPE)
Wk 4: 4 sets | RPE 9.5 (↑RPE)
The goal’s for me to know when to push my limits and when to recover.
In order to build and monitor programs, I recommend using professional software.
To help, I built a tool that’s free for you to use with your clients.
You can register at QuickCoach.Fit
With it, you can customize the workout variables.
(Next slide I’ll show you how)
To help, I built a tool that’s free for you to use with your clients.
You can register at QuickCoach.Fit
With it, you can customize the workout variables.
(Next slide I’ll show you how)
Your workouts are unique which is why I designed QuickCoach to be both easy to use and fully customizable.
Here’s a sample of what the client sees.
It’s simple, slick, and professional.
Notice the RPE, note, video, and last performance in there.
It’s simple, slick, and professional.
Notice the RPE, note, video, and last performance in there.
I hope this programming tutorial was helpful.
If you work in fitness, please register your account at QuickCoach.Fit
The software is 100% free to use so go test it out and I hope you love it but mostly, I hope it helps.
If you work in fitness, please register your account at QuickCoach.Fit
The software is 100% free to use so go test it out and I hope you love it but mostly, I hope it helps.
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