Brian M. Gordon

Protein intake will depend on a few things.

1️⃣ Are you an Endurance athlete or strength athlete?

1.2-1.4g/kg for endurance athletes while strength-speed athletes get 1.4-2.0/kg

2️⃣ Your bodyweight goal.

If you are looking to add size you may want to consider 1.6-2.2g/kg.

3️⃣ Your training frequency and intensity.

If your training frequency and intensity are high you may want to be in that 1.6-2.0g/kg to help maintain or even build muscle.

📚A study by Reza Bagheri did show that anything above 1.6g/kg may give you a slight advantage but not much. So think about surpassing 2.0g/kg as it may not be necessary.

“Effects of 16 weeks of two different high protein diets…”

🥗Nutrition is different with everyone. Some people may be able to digestive higher protein intakes than others. Make sure you do what’s best for your body.

Spread out the protein portions throughout the day rather than eating large amounts in one sitting.

⚠️Seek professional help from your doctor or nutritionist before accepting any information from social media.

📍Take a look into one of many examples of a training split for endurance athletes.

📍This split focuses on building strength, increasing aerobic capacity, and building athleticism.

📍Great for endurance athletes like sailors, hybrid athletes, soccer athletes, and marathon runners. It’s also great for nonathletes looking to increase their overall fitness and longevity.

💬Leave a comment below if you have any questions.

Do you use Plyometrics in your training program?
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⚠️ Always seek professional advice from your doctor, physician or nutritionist before incorporating any recommendations from the internet.
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📚Source: ACE Personal Trainer Manual
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APRE
By Dr.Bryan Mann

Autoregulatory Progressive Resistance Exercise aka APRE

Are you looking for a new method to incorporate into a program to help you reach your goals?

Benefits:

1.) You can choose a training goal…hypertrophy / strength + hypertrophy / strength + power

2.) Keep you or your athletes safe. APRE helps decide the right amount of weight depending on repetitions. Our CNS varies every single day which means some days you may feel strong and other days you will feel weak. APRE will help make adjustments to keep you safe while making sure you still get quality work in.

3.) For Coaching staffs it will help keep the coaches on the same page to ensure proper coordination and uniform adjustments as a team.
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📚 Check Out Bryan’s book “The APRE” to dive more into APRE!
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⚠️ Always seek professional advice from your doctor, physician or nutritionist before incorporating any recommendations from the internet.
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Let this graph help you dial in your programming to help you or your athletes reach the desired training goals! 💪🏻
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📚SOURCE:

The System: Soviet Periodization Adapted For The American Strength Coach

Go check this book out! Great information!
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⚠️ Always seek professional advice from your doctor, physician or nutritionist before incorporating any recommendations from the internet.
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ATHLETE STRENGTH STANDARDS

Are you within the standards for the general athlete?
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As a coach, I tend to find myself going back and looking at these standards to compare with my athletes to see where we sit and to help give the sport coaches a better idea where our strength levels are. Especially, when working with sailors there’s no information about sailing standards for strength.
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KEEP IN MIND:

That these standards are not the golden standards. There are a handful of standards that you can find and use that may be suitable for your sport.

Finding standards that use your sport / position will give you a better understanding on where your strength levels should be for your sport.
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PAIN COMPENSATION CYCLE

As athletes and coaches we need to find the weakness and muscle imbalances before starting any type of program. 📋

Training with any dysfunctions will increase our chances of injuries. 🤕
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MUSCLE IMBALANCE:

A muscle imbalance is simply meaning having a stronger or larger muscle versus the other muscles.
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The chart shows us a visual on what happens when you have an imbalance. A muscle imbalance can cause an domino affect causing other issues.

Muscle Imbalance will cause our posture to change to make up for the issue to make sure the body can still do it’s job. This less ideal postural change will change your joints movements which will cause mobility and strength issues. Doing exercises with external load with this will cause unwanted stress which can lead to inflammation which over time causes an injury because the body can only handle so much.
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SOLUTIONS:

1.) Find your weakness and imbalances.

2.) Incorporate corrective exercises to help strength those areas. (Strength / Stability / Mobility)

3.) Focus on the basics before adding external load. Master the techniques.

4.) Listen to your body. If you feel technique break down stop your set. Don’t practice back technique. If you feel pain something isn’t right so stop and take a step back to find out why there’s pain.

5.) If you train hard throughout the week make sure your body gets the recovery it needs before the next session.

6.) Create a well rounded program! Know when to push hard and recovery. Adequate volume and intensity and not going overboard. Having the right training splits to allow recovery.
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SOURCE:

Go check out “Built From Broken: A Science-Based Guide To Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body” by Scott Hogan.
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athleticjourneys

Are you thinking about using RPE in your program? If So, here’s a chart from Dr. Mike Zourdos and Dr. Eric Helms. They incorporated RPE (Rate of Perceived Exertion) and RIR ( Reps In Reserved) into one graph!
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BENEFITS:

🧮 This chart will help you takeout the guessing and help you dial in your numbers.

📈 RPE has a higher degree of flexibility for an athlete on how they approach the workout.

We all know our performance will fluctuate day to day due to nutrition, sleep quality, life stressors, competitions or previous training sessions.

Making adjustments and having a range rather than a fixed number of repetitions or weight can will help you still make progress and keep you healthy on those “low energy days.”

🛠️ Accessory work can be a headache by figuring out the load to use. RPE takes the headache away from you converting your main compound movement’s 1RM to a load to use for an accessory movement. (Bench Press ➡️Dumbbell Press)
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📚 SOURCE

I came across this chart from reading “Secrets Of Successful Program Design” by Alwyn Cosgrove & Craig Rasmussen. Highly suggest for this book to be added to your reading list!
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⚠️ Always seek professional advice from your doctor, physician or nutritionist before incorporating any recommendations from the internet.
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LET THE FORCE BE WITH YOU!

The Study:

📚Was there going to be any effect of muscular force, hormonal alterations and physiological adaptations in the kickboxing athletes?

📚 53 male kicker boxer studied for 12 weeks.

📚 Split into three groups
- physical training group (PG)
- physical & mental training group (MTG)
- control group (CG)

📚PMG & PG showed showed to more favorable over the CG while PMG showed to have the most improvement in the test over the other two groups.

📚 Hormonal and Physiological stresses were also lowered over the 12 weeks. (Resting heart rate / blood pressure / cortisol / plasma testosterone)

🤓 Do your own research and check out the study for yourself and read more about it!

🏆 All credit goes to the amazing people who created this study to share with all of us!
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I’m huge into Mental Imagery. My high school Coach installed this practice into me in 10th grade. Ever since then, I have used mental imagery to help me in almost every aspect of life.

Being able to visualize everything is going to help to increase performance and confidence within yourself because you prepared yourself for what’s to come by visualizing all the possibilities and seeing yourself succeed.

It’s nice to see true evidence and studies that help show the impact that the mind can have! 🧠
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Training Intensity Distributions (TID)

❤️ Heart Rate Based Training ❤️

How would your training look like when you put everything together to analyze it? Or do you already keep track and organize everything to help you reach your goals in a scientific way?

Each TID is different in their ways to help you reach your specific goals for specific time frames in your program.

For example you may focus on HVLIT during your preparation or off-season to help build your capacity to help prepare you for your pre-competition phase of training where you would switch to an Inverse Pyramid method.
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Check out this article to learn how elite athletes would plan their programs! 📚🤓

Article: The Training A Intensity Distribution Among Well Trained & Elite Endurance Athletes

Link: https://doi.org/10.3389/fphys.2015.00295
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Did you know there are two types of isometric methods that you can incorporate into your program to help you achieve your goals!

1.) Yielding Isometrics
2.) Overcoming Isometrics

YIELDING ISOMETRICS

✅ Increase Strength & Endurance.

✅ Can Be Used For Sport Specific Portions

✅ Battle Against Load & Gravity

✅ Teaching Athletes To Feel Certain Positions

✅ Longer Durations (Seconds to Minutes)

OVERCOMING ISOMETRICS

✅ Force Production - Transferring Force To An Unmovable Object (Wall or Squat Rack)

✅ Neural Drive - Getting The Body Primed For Explosive Movement or High Load. (Contrast Training) Or Priming the Body For Game Day!

✅ Break Sticking Points

✅Short Durations (3-8 Seconds)
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What Is A Motor Unit? 🤓

A Motor Unit (MU) is the smallest unit of the nervous system which helps you contract your muscles to be able to produce force! 💥

What Does The Chart Mean? 🤓

The chart you see was created by Derek Hansen and Charlie Francis to represent the percentage of motor units that are being recruited in certain lifts.

The more complex and powerful the movement are, the more MU is recruited to be able to execute that movement. 📈

The simpler and isolated the movements are, the less MU are needed to execute the movement. 📉

How Can I Use This Graph For Programming? 🤓

1.) Typically the more MU’s involved the more recovery is needed. You can use this chart to help plan your training splits to make sure you get adequate recovery for your CNS (Central Nervous System). 😴

2.) You can use this chart to help you with your exercise selection to help pick exercises to meet your goals that you want to achieve.

For example if you are looking to work on increasing speed you would want to be in the higher end of MU recruitment! 💨

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All credit goes to Derek Hansen & Charlie Francis. Great Information To Spread To Help Educate More People About Fitness! 📚
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Training in the gym has so many benefits for the people who are willing to put in the work and make the change in their life or enhance their performance.

Each person or athlete will have different goals and outcomes that they want to achieve which causes us to overlook the other areas of improvement. Improving in any area is progress and it will help you improve / reach your main goal.

Take a deeper look into your program and compare what you have noticed from day one and to right now? Did you make progress in any of these qualities? If yes, you are making progress towards your ultimate goal. Keep working and don’t give up!

Trust the process!

I couldn’t agree more with what Andrew Whitworth said about the culture that the LA Rams established within their team.

Coaching with high energy and positive in my eyes is the only way to go. Athletes respond and enjoy a positive and high energy atmosphere. When the athletes enjoy the environment they will enjoy coming to the gym to put in the hard work which will help improve their performance! 💪🏻

When it comes to creating a culture there’s a fine balance between being strict and too strict.

👇 Below are my thoughts about a few points that can affect on how athletes react to a program.

1️⃣Too many rules to follow

I agree about having rules and being well organized when training but having too many rules in a sense causes too much stress and takes away from the fun. Training should be stress free with the right amount of rules to keep athletes on their toes and keeping them accountable.

2️⃣ Military Style Environment

If athletes want a military style environment they will join the military. It’s cool to have a military workout / experience during a period but trying to bring and create a culture like this is not for sports.

3️⃣ Hard workouts for breaking the rules

There are times when it’s good to have team discipline workouts to help bring the athletes closer together and help them hold each other accountable.

But when it comes down to individual discipline workouts Im not a big supporter. If the athlete keeps coming back that tells me something isn’t working or the athlete just doesn’t care. Why waste our energy. The weight room isn’t for discipline and punishing athletes. This just creates too much negative energy and even makes the athletes hate coming to the gym.

4️⃣ Cheerleader Coach (Screaming to Just Scream)

Bring the right amount of energy and don’t over do it. Too much pointless energy is just annoying.

Recovery Is Training!

1.) Why Is It Important?

During recovery that is when your body will make the adaptations from your training stimulus.

2. Too Little? Too Much? Perfect Amount?

Having too much recovery will not benefit you in which you might see a plateau or even decrease performance. Having too little recovery will only bring you down further and increase chances of injury. The right amount will allow you to increase your performance. Each person will have different recovery strategies and it’s up to you to find what works best for you. 👆

⚠️Methods Of Recovery⚠️

✅Active Recovery Days -
Mobility / Flexibility Focus 🧘🏽
Corrective Work Focus 💪🏻
Light Bike / Tempo Runs ❤️

✅Others -
Sleep 😴
Massage 💆‍♂️
Cold Therapy 🥶
Hot Therapy 🥵

✅One Full Day Of Rest 🧠