-: Okay, so for coordination based programs,
this is super simple.
we're not going to talk a lot of detail on this
because, basically coordination means
we're improving efficiency.
It's really coming about executions,
it's like taking us back to course one.
So very simple,
we need lots of reps with good execution.
That doesn't matter if they come,
lots of reps in single sets,
or multiple sets, or what not.
The nervous system needs multiple exposures
to the motor pattern that you want done
the way that it should be done
with the tissue that you want to do it.
So, we want to avoid reps with poor execution,
which means we're going to be limiting set to failure.
This is the way that you would train a beginner
learning a movement
and like I said, The door is open.
So you could do this under multiple stimuli.
You're likely not going to have a phase
of just coordination, it's going to be like, alright,
we're trying to improve coordination in these exercises.
So we're going to prioritize these exercises
within a program that's for a physiological goal.
Rather that be Herbichie or metabolic training or what not.
So this is not neurologically stressful
in the way that high intensity training is.
It's more of just giving the nervous system the exposure
that it needs to learn efficiency, right?
Rather than intensity, it's all about learning efficiency.
So this is about learning how to coordinate
the muscles on both sides of the joint
and the stabilizers and relaxing
and antagonist efficiently, start conserving energy.
So that then you can apply more resistance,
more intensity, more intent,
more aggressive training protocols
to that tissue and to that movement.
So the focus is more about increasing intent first
and then load as they basically start
to be able to generate more momentum with good forum.
So you start nice, slow controlled movements,
you slowly work on increasing the intensity
of that contraction.
Once they can do that both at like a decent speed
and with good execution, then you start adding load.
We want to use stable sometimes, but not always.
Completely isolated execution here,
Is not always going to be best
because if you don't integrate some internal stability,
you will not necessarily be prepared
to do these motor patterns outside
of that very stable environment.
So depending on what you're trying to accomplish,
like, I'm probably not going to spend
a lot of time focusing on coordination
and then extremely isolated movement.
Cause it's already fairly easy to coordinate.
If they're just training that for their regular stimulus,
they're going to get better at it at a pretty good rate.
But something complex like a squat
or maybe overhead pressing
or you know, something that requires
a little bit more coordination between
the agonist-antagonist or across multiple joints.
That's where I'm really going to focus on this,
I'm not going to focus on this on,
you know, preacher curls and leg extensions.
If we look at...
What we look at in terms of global.
Okay, so now we're looking at across the body.
Its very simple to what we go for, local coordination.
Lot's of reps, good execution,
don't do any poor execution reps.
Very few sets to failure.
Basically all the same bullet points that we had before,
focus more on intent than load later.
But the movement here, now
is going to require a lot more
internal stability across multiple joints.
That should not be confused with doing stuff on like
unstable surfaces, like you know,
standing on top of a Bosu Ball or a Dino Disc or whatnot.
So it's not off balance training,
it's training where you have to stabilize the load.
So this is lunges, this is split squats, this is squats.
This is like any sort of compound movement
that you have to stabilize, where we're getting kind of
multiple muscles and multiple joints in action.
So all of your big, lifts, your squats, your dead lifts,
all of your, you know.
If you wanted to get into Olympic lifts
you could technically take them through a phase like this.
Obviously they need to be done with a certain speed,
but you could do a very low intensity coordination phase
where you're learning to lift.
So, talking about you know, for one you're using broomsticks
and you're breaking things down
and integrating them as a step by step
and then integrating into the full movement.
Those would be areas where we're focusing
on Global Coordination.