-: So before we get into detail
for designing programs for metabolic phase,
we need to just talk about having an N1 approach
to program design, and learning how to make
programs that are trainable for an individual.
Then we can apply those different stimuli, right?
So we're gonna start off on the concepts of designing
a program based around that trainability concept
that we started this course with.
So when we look at designing a trainable program,
first thing we have to do is establish what is trainable.
Then we know what options we have
to work with for this individual.
Now, that individual's gonna have certain goals,
so once I know what their goal is
I can figure out what are the adaptations
that are gonna help me get to that goal,
once I've kind of narrowed down,
okay, these are the things that are trainable,
but of those things, what is the best one to utilize
for the particular goal that that client has
or that you offer yourself.
Then we gotta individualize the split,
which is going to take into account the stimulus
and adaptations that we're trying to go with
as well as a lot of individual factors
that the client may have in terms of
their recoverability and whatnot.
We wanna make sure we individualize the stimulus
so knowing what stimulus we wanna have is one thing,
but knowing how to achieve that
in an individual is another thing.
So what is metabolic for one person
may not be the same stimulus metabolically for another,
so two people could be doing a metabolic program
and one could be getting more oxidative stress,
the other one could be getting more of an AMPK stimulus,
and we'll kind of talk through those scenarios.
And then last one, I want to make sure, okay,
are they able to actually do the nutritional support
for this particular program that I am choosing.
So, there are some things outside of what we would like
to think of as a coach, is like the programming perspective
in terms of just the nuts and bolts,
in terms of getting the physiological outcome
that we do need to consider.
One is, okay, are there any things that exist
outside the stimulus and adaptations
that I'm trying to accomplish?
These could be things like
getting better at a specific lift,
doing things for mobility or function like,
just anything that is gonna add some stress, some work
to their training session or just like some activity
or whatnot through their week that we need to account for.
So we need to figure out, are there any of those things
that are going on in there, 'cause there may be external
goals that your client is trying to achieve in this
period of time, or there may be movement patterns
that you're trying to learn so that you can incorporate
those lifts later, whether it be for their personal,
like if they personally want to do this or for a
sports performance aspect or whatever it may be,
we need to figure out what that is and how much stress
is that gonna add to our current training program
and what type of stress is it going to add.
Once I consider that, did the selection that I choose
maintain its trainability?
So is my program still trainable
if I'm adding these other external goals,
or these other external work to the program.
And the last thing I wanna know, is I wanna make sure,
how will I know that my program is working?
How will I know that I'm making progress?
So when we look at different stimulus, you need to say,
okay, if these adaptations are happening,
what parameters in terms of performance
should I see improve?
What should change on a physiological level
in terms of day to day biofeedback and symptoms
like digestion and sleep, energy?
How should those things be trending up and down if I'm
hitting this stimulus and getting recovery properly?
And then, what are the metrics like, okay,
should I see change in scale weight, in body composition,
should we see fluctuation in weight and the look
and fullness on loading days or whatever may be
incorporating with that program, need to make sure we find
measurable tools to double check that
once we've added this stuff, that we're still able to make
the progress that we assumed we would
with that particular training stimulus.
So working back now, what is trainable?
We're gonna spend a lot of time in course three,
because we're basically going over this whole assessment
in terms of looking in person's lifestyle,
their stress, their physiological health to figure out
what their body is ready for,
so we're gonna spend a whole course on that.
But for our context here, we're gonna look at
based off of what they've been training,
what is the safe things to get into.
So when we get into the periodization modules later,
we're gonna talk a lot about how we can use these different
these different training phrases to potentiate the benefits
of subsequent training phases.
So, an important thing I wanna say with,
you know when you're finding a trainable program,
is that you really emphasize not just picking a
trainable program but you try and pick the most effective
program of that little niche of programs that is trainable.
So there may be multiple phases that are trainable.
There may be multiple stimuli within a phase,
and under a metabolic phase, there's gonna be a variety
of stimulants, under a hypertrophy phase,
there may be a variety of options, so what I want to look at
is what's gonna potentiate progress, not both immediately,
so a lot of times if a person comes in,
they're looking for fat loss, our instinct is to give them
something we associate with fat loss right away
or same thing for muscle gain or strength or whatnot,
but we need to look at where, not just what's trainable,
where's their biggest room for improvement,
and what is gonna allow the following programs to build up
and get better and better and better.
I'm gonna talk a lot about that
when we get into periodization,
but I'm gonna touch a little bit on that in the
metabolic phase because doing a metabolic phase
has so much to do with potentiation for recovery, right?
So we want to think about what's gonna help me immediately,
but also what's gonna help in the future
because if I have somebody that I'm working with
for six months I want to make sure that we're getting
consistent progress for six months and that month two,
month three, month four, what I should have is the
ability to utilize more tools, the ability to open up
new options for getting faster results or new options
for getting better quality of life or being able to
save time, becoming more efficient over that six months.
Not like, well, okay, because we've been training,
now you got to grind harder, you gotta spend more time
and it ends up being a bigger and bigger investment
over time in terms of just overall
commitment and energy resources.
So that's the typical approach.
Work more, eat less as the program progresses
because you're not potentiating anything.
You're not doing anything to make this subsequent program
more beneficial, more effective, more trainable,
you're not doing anything to enhance the recovery
that you're gonna have three months from now.
That's the logic that I want you guys to get in
when you look at big term periodization and incorporating
metabolic phases is gonna be a huge way that you
optimize longterm progressions.
So when we look at adaptations, we're gonna look at,
okay, what's gonna be best for their goal?
When we're looking at metabolic, the main two things
we're gonna be teetering between most of the time
is we're focusing on that AMPK or lactic based stimulus
or we're focusing more on the oxidative based stimulus.
So you have to think of what is going to be most beneficial
for my client immediately and long term
in terms of what are, what is the adaptations,
what is the positive outcome that they're getting
from doing these type of stimulus.
They're both gonna improve like say aerobic conditioning
somewhat because they're both demanding
density based workouts, so they're gonna have some overlap,
but there's also gonna be some very specific parameters
that they have that are very different in terms of
how much oxidative stress in there is gonna have way more
impact on inflammation than say doing a workout
that's focused on AMPK.
So when we're looking at nutrient partitioning,
this is gonna be superior.
When we're looking at getting mitochondrial adaptations,
this is gonna be superior.
So to figure out what is the thing that I'm really trying to
go with that person and sometimes you'll rule stuff out.
Somebody may be trainable in this system,
but they will not be trainable for extra oxidative stress
because maybe they're already inflamed or
they're dealing with some sort of issues
in terms of mitochondria health
where you can't stress that system,
so oxidative will get itself ruled out
and will be limited to one.
Usually between these two, oxidative tends to be the
one that gets ruled out more often than not
because people are not ready for that oxidative stress
because of either poor diet, high stress, inflammation,
or some combination of all three.
When we look at this one, the AMPK, the lactic,
remember this system right here revolves around
that recycling process result
resolves around the liver, so depending on what I'm needing
to do in terms of a person's liver health or detoxification
or whatnot, that can get ruled out as well.
So I have to look at what am I trying to do
from a health perspective or whatnot
and does that push me one direction or another.
We're also gonna discuss the difference of programming
metabolically for a local versus a systemic effect.
So when we're thinking local, we're conditioning
the muscular tissue, we're going for the specific stresses
and adaptations within that muscle tissue.
So if it's biceps, I'm thinking about the local effect
at the bicep, like what am I actually conditioning
those muscle cells to do?
Will there be some overlap?
So can I do local stimulus and get some systemic effect?
Yes, but it's gonna depend on the body parts you're training
and whatnot.
We'll get into that a little bit in detail
in the subsequent videos.
So we need to decide at this point in time
is which of these options is going to be the most beneficial
now and is going to potentiate something further.
So you think back to what we were talking about,
the energy metabolism, whatnot, so local versus systemic.
So what is probably the thing that's affecting
my conditioning the most?
Is it my muscular endurance or is it me being able
to keep up systemically with all the metabolic waste
that my muscles are producing?
So if I can handle an upper body workout just fine,
like a very dense upper body workout,
but like a leg workout makes me want to vomit,
well systemically I'm probably not conditioned enough.
That's the weak link in the chain.
So bringing up that system is going to allow me to have
more intense or higher volume or more dense, excuse me,
leg workouts in the future.
So it's gonna potentiate my ability to get progress
on my leg sessions in the future if I bring up
my systemic tolerance to those stresses
'cause now I can push myself to where my quads fail,
not to where I systemically fail and I wanna yak.
When we're looking at AMPK versus oxidative,
I've got to look at, okay, what am I focusing on right now?
Am I in a position right now with the main thing
I need to do is get a lot of nutrient partitioning.
Like I need to start getting some glucose to the muscle
cells and away from body fat.
That's what I need to accomplish
from a hormonal perspective, from a recovery perspective,
from a fat loss perspective, maybe that's what I need to do.
Or you could look at, alright, is the thing that I need is
I need to be better at utilizing fat for fuel.
I need to be better at being able to have
lower stress hormones at rest.
I need to get my body in a state where I run more efficient
when I'm at a low activity level and I need to be able to
recover better between workouts,
so I need to be able to improve my ability to fuel
the recovery process away from training,
away from that post-workout nutrients.
Well, then I probably want to focus on doing things that are
going to increase my mitochondrial number
because that's gonna really increase the capacity for those
things and so that might be the thing that's beneficial.
So looking at what I'm going into on the next phase,
you could decipher between these two on,
is it more important that I bring up kind of that
glucose based system that I'm storing more glycogen,
I'm getting more glycogen, glucose to the muscles
to be able to recover from workouts and rebuild glycogen
like so I was going into a hypertrophy phase after this.
What I would look at is which one of these two options
is going to improve my outcome and that hypertrophy phase.
So is it my ability to get glucose back up,
like the amount of carbs that I can tolerate, well then,
this might be a thing.
That way, when I enter that hypertrophy phase,
I can probably do so, have more carbohydrates
which may help my recovery and my performance.
Or is it I seem to under recover, like I can't train at
the frequency that I want or I have trouble calming down
after my workouts, my sleep gets impaired really easily
when I do higher volume training,
well then maybe I need to bring up my efficiency
outside of training in terms of being able to produce
energy, run off body fat so that I can have lower
stress hormones, well then maybe I need to focus on
the oxidative standpoint and that'll allow me to have
higher frequency in the hypertrophy program.
So I can look at what are gonna be
my limiting factors there.
So this, it really comes down to having a long or big
picture thought process here when,
in terms of determining what's the best right now,
because you could have somebody that could benefit
from all of the above.
So how do you choose, you know, just pick one at random,
you want to pick one that's gonna potentiate
the future programs.
So you need to have a longterm game plan
but you also need to be flexible.
I'm always firm with that.
Like I don't like, I will have in my mind we're gonna go
to hypertrophy, but I'm not gonna sit here and write out
six months of sets and reps because I'm constantly gonna be
assessing and changing that program to what's optimal
for them right now, not what I thought would be optimal
three months from, three months ago.
But you should have a plan of like, okay,
we're gonna try and flow through these different phases
of training and I'm going to try and create this cascade
to built upon itself and gets better and better over time.