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ApexDelta Coaching Podcast
ApexDelta Coaching Podcast episodes
- Episode 4: The Principles of Programming Progression
Welcome back to the 5th episode of the ApexDelta Coaching Podcast.
This episode is focused on Programming training and how to program progression.
During the episode, I discuss:
- How training stress causes adaptations
- Principles vs Methods
- The principle of Progressive Overload
- Volume, Intensity and Frequency
- How can we manipulate these to drive overload?
- Practical applications of planning progression across a training program/cycle
- 8 simple ways to progress training.
- What role complexity plays in progression.
Resources:- Basic overview of periodisation and programming https://barbend.com/3-most-common-types-periodization-when-to-use-them/
- Bret Contreras: Some good guidelines to follow for progressive overload https://bretcontreras.com/progressive-overload/
Socials & links:
- Instagram @apexdeltacoaching https://www.instagram.com/apexdeltacoaching
- Facebook @ ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching
- Email @ [email protected]
Thanks for downloading and listening to the ApexDelta Coaching Podcast.
38 min - Episode 3b: Mechanisms of Muscle Gain - Metabolic Stress
Welcome to the 4th episode of the ApexDelta Coaching Podcast.
This is part 2 of a mini-series looking into the mechanisms of muscle growth.
(Part 1 can be found here: https://apexdeltacoachingpodcast.buzzsprout.com/1483177/6548017-episode-3a-mechanisms-of-muscle-gain-mechanical-tension)
In this episode I discuss:
- A recap of mechanical tension
- Metabolic stress
- What is it?
- Why does it cause muscle growth?
- How can we cause metabolic stress?
- How can we apply this to training?
- And, What are some other different methods to apply this principle?
Resources:
- Andrew Meyer, good video explaining metabolic stress (science-heavy). https://www.youtube.com/watch?v=_o45wklmFzQ
- (Actual scientific journal article. Not the easiest to read and understand) de Freitas, M. C., Gerosa-Neto, J., Zanchi, N. E., Lira, F. S., & Rossi, F. E. (2017). Role of metabolic stress for enhancing muscle adaptations: Practical applications. World journal of methodology, 7(2), 46–54. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489423/
- T-Nation Blog post by Bret Contreras (the ‘glute-guy’) https://www.t-nation.com/training/2-mechanisms-for-rapid-muscle-growth
Socials & links:
- Instagram @apexdeltacoaching https://www.instagram.com/apexdeltacoaching
- Facebook @ ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching
- Email @ [email protected]
Thanks for downloading and listening to the ApexDelta Coaching Podcast.
24 min - Episode 3a: Mechanisms of Muscle gain - Mechanical Tension
Welcome to the 3rd episode of the ApexDelta Coaching Podcast.
This is part 1 of a mini-series looking into the mechanisms of muscle growth.
In this episode I discuss:
- Hypertrophy and what it is?
- Mechanical tension:
- What is it?
- How does it lead to muscle gain?
- How can we cause and increase mechanical tension to drive muscle hypertrophy?
- The role that fatigue plays in mechanical tension and muscle gain
- How can we practically apply this to our training?
Resources:
- Chris Beardsley - What causes muscle growth (science-heavy) https://medium.com/@SandCResearch/what-causes-muscle-growth-c2744537ab0a
- Chris Beardsley Instagram on Mechanostranduction (mechanical tension receptors) https://www.instagram.com/p/BggO8WmnGyw/?taken-by=chrisabeardsley
- Chris Beardsley - What determines mechanical tension
- https://medium.com/@SandCResearch/what-determines-mechanical-tension-during-strength-training-acdf31b93e18
- Andy Galpin - What is Muscle Hypertrophy (nice, short video on hypertrophy)
- https://www.youtube.com/watch?v=0phCNY-0Aiw&list=PLm6yLwvNQRUYG7J5kxdpW1r0SimpK2xwf&index=9
- Mike Israetel - Time under tension video https://www.youtube.com/watch?v=zH7vY1G8UIY
Socials & links:
- Instagram @apexdeltacoaching https://www.instagram.com/apexdeltacoaching
- Facebook @ ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching
- Email @ [email protected]
Thanks for downloading and listening to the ApexDelta Coaching Podcast.
18 min - Episode 2: How to Start Running.
Welcome to the 2nd episode of the ApexDelta Coaching Podcast.
In today’s episode, I discuss:
- The background to my ideas and opinions on starting with running
- How our goals & priorities affect how we should structure our running training.
- The principles that make up the foundations of running.
- A breakdown of how we can use different intensities to achieve different running goals.
- How to apply these principles & create or adapt a program to your running goals.
- How this works weekly and then monthly or longer planning.
- Practical examples of how this can be applied to a running program.
- The role that Prep work/warm-ups have in our running & What to focus on.
- The role that accessory and strength work has in our running
Resources:- Long article on Aerobic base training https://training4endurance.co.uk/improve-endurance/aerobic-base-training/
- Great read on Aerobic training, a little science heavy but some good takeaway points https://justinmoore.home.blog/2019/12/12/why-your-low-intensity-work-may-actually-be-hurting-you/
- James Fitzgerald: Slow aerobic training + mixed modal/CrossFit style aerobic training https://www.youtube.com/watch?v=fgdObTf1olQ
- @apexdeltacoaching IG Pogo jumps benefit https://www.instagram.com/p/CHaizINnUYF/
- ApexDelta Coaching Blog post on starting running https://www.apexdeltacoaching.com/blog/how-to-start-running-and-keep-running
- ApexDelta Coaching Blog post on Aerobic training for health and performance https://www.apexdeltacoaching.com/blog/aerobic-training-the-benefits-for-health-and-performance
- Andy Galpin: 5-mins physiology on endurance (A look intothe physiology so more science-heavy)https://www.youtube.com/watch?v=9QNCvTcIrtc&list=PLm6yLwvNQRUYG7J5kxdpW1r0SimpK2xwf&index=10
Socials & links:- Instagram @apexdeltacoaching https://www.instagram.com/apexdeltacoaching
- Facebook @ ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching
- Email @ [email protected]
Thanks for downloading and listening to the ApexDelta Coaching Podcast.
1 hr 6 min - Episode 1: Welcome to the ADC Podcast
Welcome to the first episode of the ApexDelta Coaching Podcast.
In this introductory episode I discuss:
- Who I am and what I do
- My motivations for starting this podcast including:
- Concurrent training goals
- Strength and endurance training
- My training background and interests
- What the podcast episodes will involve
- Further resources I’ll provide
Socials & links:
- Instagram @apexdeltacoaching https://www.instagram.com/apexdeltacoaching
- Facebook @ ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching
- Email @ [email protected]
Thanks for downloading and listening to the ApexDelta Coaching Podcast.
10 min
About ApexDelta Coaching Podcast
From the publisher's feed
The ApexDelta Coaching Podcast will dig into topics around building strength, endurance, fitness and resiliency both mentally and physically. We want to help athletes and recreational trainers achieve…
their peak performance.