(low bass)
-: Welcome to the N1 course for nutrition and program design
for trainability.
Now you may not be familiar with this concept
or this vocabulary word of trainability
but that is going to be the biggest thing
for the next, say 100 videos that you guys
are gonna go through over this course.
We're gonna spend an entire unit or two
talking about just what trainability is
and how it impacts our program design,
nutrition design, and the decisions that we make.
But if I had to sum it up understanding trainability
gives you the power to chose the right work out program
with the right nutrition program for a specific
individual at a specific point in time
because we all have individual needs.
And those needs also change depending on
what training we've come out of,
the way we've been stressed, the things that
we've been interacting with, our environment,
how well we recovered from our previous training protocol.
There's a lot of things that go into what does
our body need right now?
What can it adapt to and what can it
recover from right now?
And trainability basically goes through
the concepts of understanding what can
a person appropriately respond to?
What can a person do performance wise?
What can they handle nutrition wise?
So that we can figure out what is
the most optimal way to train and fuel
them so that they're always making progress
and getting some sort of result.
A huge mistake or I should say a lack of information
in the industry goes about how do we appropriately
pick the correct program?
There's no perfect program.
Or the best program is the one that you're not doing.
Well that can't necessarily be true 'cause you
may by accident be doing the right program.
There is a best.
There has to be.
Like by laws of probability there has to be
something that would be the best for you
in this particular moment.
The question is are you willing to do the work
to have the principles and the education
and the knowledge and the application
to figure out what that is?
So over this course what we're going to do
is we're gonna walk through an introduction
of what is trainability and how do we program for that.
In the following course we're gonna look at
assessing an individual person
but this particular course we're gonna
get into how do cells function?
How does our system function and respond
to different types of training
and different nutrition protocols
so that we can understand what when we take
pen to paper, when we write sets and reps
what dies that actually mean for a person's body,
both on a systemic and cellular level?
When we have these concepts in line
it gives us a tremendous amount of power
because when you're looking at programing
for somebody, one you have to figure out where's
the most optimal place to start.
And that's where we really have to assess the individual.
But knowing what they need is one thing.
But actually being able to give them what
they need is the other.
And that's what this course is all about
is understanding what your program actually does.
Understanding what your nutrition program
and your program, do they actually line up together.
Or do they not support each other.
Because you can have a program for fat loss
and you can have a diet for fat loss
but they may not work well when you put them together.
So you ave to chose of all the ways to lose body fat
how will my going about that for this particular
phase of training.
What biochemical?
What physiological things am I gonna
take advantage of with a training stimulus
in order to facilitate fat loss?
Or to facilitate muscle growth?
Or to produce increased strength
and neurological efficiency or intensity?
You have to figure out what is my strategy
and what is an appropriate nutrition plan that
both meets my needs from a physiological perspective
and what the program needs in terms of fuel
and the performance and the recovery from that.
Do those live up?
Because if I have certain nutritional limitations
there simply gonna be training programs that just
aren't gonna be efficient for me to do
because either the performance won't be fueled
or the recovery won't be fueled as optimally as it should.
So those programs won't be very trainable
because I won't be able to get fast results.
I won't be able to get go results.
I won't be able to do that program for very long
because I won't be getting the performance
and the recovery that I need.
So understanding the trainability gives us the ability
to match not just training and nutrition together
but matching that to the individual needs
at an individual moment in time.
And as a coach, as an athlete, or just somebody
that's trying to make improvements in their fitness,
whatever the role is what's really empowering
about this is that you always put yourself
in the position to be making progress
because you're always picking something
where you can see improvement.
And you're gonna know where that improvement should be.
It should be measurable.
You should be able to say, if I am training this stimulus.
What's this type of nutritional support?
I would expect this result from week in week out.
And that makes it also extremely easy to measure
when is this tapering off?
When is it time to switch to a different
training stimulus?
To a different nutrition protocol?
When is it appropriate to back off
rather than just saying okay I am gonna cut back
on volume that might be hey we can still
keep the gas pedal down.
We just need to change the gear that we're in.
We need to use a different stimulus
and we continue to work hard towards a goal
but just differently.
Whereas other people will just have to go
from like oh we're trying to get results and then we're not.
If you're doing any training stimulus and we're
doing it at a level that's going to get results
for a person it's not gonna be sustainable forever, right?
It's route likely gonna be very short lived
in terms of the benefit's.
So understanding how to really laser, narrow down
the training stimulus that you're getting
so that you're getting a specific stress on that body
but you're also avoiding other stresses
gives you the ability through periodization
and good program design to say hey I am gonna
tap this button for a while and then as soon as
that's no longer giving me the results I have
all of these other tools.
If I do the shotgun approach where it's like
I am just gonna do stuff, I am gonna make a person
work hard, I am gonna get output,
what you're gonna end up with essentially
is you're pushing all of these buttons and then
when you stop seeing results there's very few options
for you to go to.
So sometimes the only option is to back off of everything.
When we understand trainability we can through
program design be very specific and through
periodization take advantage of the things
that aren't being taxed.
We can look at okay at this particular moment
what is this person now adaptable to.
And it opens up this new realm for what I call
potentiation from phase to phase to phase.
So instead of thinking, alright I am just focusing on
what the current goal is today or for this current phase,
I can start thinking if I improve this person's
cellular chemistry or their physiology by doing
this training stimulus my following training stimulus
they're actually gonna get better results.
They're gonna be able to burn fat faster,
build muscle faster, recover faster,
and train more frequently, or whatever.
I can start thinking ahead.
I can plan on making a more resilient or
increasing their performance over time
by being able to periodize very specific stimulus's
not just saying okay I am gonna ungulate between
accumulation and intensification
which are two extremely broad things.
That's just like switching back and forth between
one shotgun and another.
We need to be more precise if we are going to
take people and give them the best results
at any given point in time and have them
see continual progress.
That progress may not be the same measures
so I may not be scale for the entire time.
It may not be body comp for the entire time.
It may not be about able performance base
for the entire time.
But when you understand trainability you can understand
where progress should be taking or taken
during every phase that you do.
So in this phase you're gonna make progress in X.
But as we change that now we're gonna be looking
to make progress in Y so at one point in time
it'd be like hey we expect your body to go
through this process where we're gonna see everything
kind of re comp.
We're gonna see your muscles fill up.
We're gonna see a little bit of body comp going down.
You weight might actually go up.
And then our next phase, so maybe we're going into
focusing more on depletions, like alright we're
gonna expect to see your weight really drop down
but you may feel like your muscles are not as full
or whatever so being able to know exactly what you expect
helps you both mentally and from an assessment
perspective of is the program actually getting
me the results that it should.
Most people don't know because the programing
is not specific enough.
If the things that they're seeing
should be happening or shouldn't.
So they don't know how well is this working, right?
It's this arbitrary, like well am I reaching towards
my long term goal.
Sometimes it's hard to tell, so we embrace the process
or whatever thing that we do to validate sticking
with that grind without knowing for sure
that we're on the right path.
When we understand trainability.
When you understand how to put somebody
in something that they're currently adaptable to,
that they can recover from, that they can perform,
that they can nutritionally support,
you know okay this is where we're gonna see progress.
This is exactly how we know the program is working
for us or in some cases that it isn't.
Maybe I made a mistake and then I don't have to
spend six weeks or three weeks or whatever it may be
in those programs that's not gonna yield a lot of results.
I can make the changes very quickly and not lose any time
or any progress.