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What do you do when LP stops working and why would you make those changes? In this episode, Matt delivers a lecture to college students about the reason underpinning his programming methodology.

Programming theory comes from the stress, recovery, adaptation cycle, in which a lifter disrupts homeostasis with a stress, recovers, and then adapts to be able to prepare for a greater amount of that stress. Programming also relies on specificity--training for a marathon does not help you train for a powerlifting meet.

When it comes to stress and recovery, total stress matters. This means stress from other aspects of your life can negatively affect your recovery and adaptation ability. Coaches must take this into account.

When it comes to variations of the lifts, these either increase or decrease the range of motion or time under tension, which ultimately increases or decreases the intensity.

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• Niki on Instagram
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What do you do when LP stops working and why would you make those changes?  In this episode, Matt delivers a lecture to college students about the reason underpinning his programming methodology.

Programming theory comes from the stress, recovery, adaptation cycle, in which a lifter disrupts homeostasis with a stress, recovers, and then adapts to be able to prepare for a greater amount of that stress.  Programming also relies on specificity--training for a marathon does not help you train for a powerlifting meet.  

When it comes to stress and recovery, total stress matters.  This means stress from other aspects of your life can negatively affect your recovery and adaptation ability.  Coaches must take this into account.

When it comes to variations of the lifts, these either increase or decrease the range of motion or time under tension, which ultimately increases or decreases the intensity.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
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We prioritize intensity over volume, simplicity over complexity, and economy--in time and stress. Let's stick with simple as long as it works. If you stick with training long enough, it will get complex, and volume will get high, and programs will take 8 or 12 or 16 weeks. Enjoy the rapid, simple progress of novice and early post-novice training while it lasts.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

We prioritize intensity over volume, simplicity over complexity, and economy--in time and stress.  Let’s stick with simple as long as it works.  If you stick with training long enough, it will get complex, and volume will get high, and programs will take 8 or 12 or 16 weeks.  Enjoy the rapid, simple progress of novice and early post-novice training while it lasts.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

 

Matt and Scott first discuss the idea of minimum effective dose programming, explaining why and how they modify programming to continue to drive strength adaptations for their clients.

What are the main cards we have to play to continue progress after LP? They are intensity, volume, frequency, and exercise selection. We drive intensity for intermediate lifters. They have primarily done 5s, so the weight goes up and they move form 5 to 3 to 2 to 1. They both realize their previously-developed strength and develop the ability to produce maximal force--physically and mentally.

Moving to increase volume is less fun, requires longer workouts, and takes the focus away from strength. Let's hold off on volume and complexity until we have to and let the lifter learn to overcome increasingly heavier loads.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Matt and Scott first discuss the idea of minimum effective dose programming, explaining why and how they modify programming to continue to drive strength adaptations for their clients.  

What are the main cards we have to play to continue progress after LP?  They are intensity, volume, frequency, and exercise selection.  We drive intensity for intermediate lifters.  They have primarily done 5s, so the weight goes up and they move form 5 to 3 to 2 to 1.  They both realize their previously-developed strength and develop the ability to produce maximal force--physically and mentally.  

Moving to increase volume is less fun, requires longer workouts, and takes the focus away from strength.  Let’s hold off on volume and complexity until we have to and let the lifter learn to overcome increasingly heavier loads.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Why does LP work, how do we modify for those who can't do it as prescribed, and based on what do we make necessary modifications? In this episode, Matt & Niki delve deeper into exercise and programming criteria. All lifters complete linear progression. Linear progression is simply adding stress in a linear fashion--the stress goes up every session. You can do this in running, push ups, or lifting. We take advantage of the fact that novices can progress quickly, with not traditional periodization. An older trainee may start with sit-to-stands. To increase the stress, a coach may lower the chair to increase the range of motion or increase the number of sit-to-stands. This is still linear progression and still an MED change to make a small change to elicit adaptations. When it comes to programming, we have to consider where the lifter--the person--is. What are their goals? Where are they physically, emotionally? How much time do they have? We don't prioritize strength above all else. Strength, however, improves all people's lives and it improves the other fitness attributes, whereas emphasizing a different fitness attribute does not improve strength.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Why does LP work, how do we modify for those who can't do it as prescribed, and based on what do we make necessary modifications?  In this episode, Matt & Niki delve deeper into exercise and programming criteria.  

All lifters complete linear progression.  Linear progression is simply adding stress in a linear fashion--the stress goes up every session.  You can do this in running, push ups, or lifting.  We take advantage of the fact that novices can progress quickly, with not traditional periodization.  
An older trainee may start with sit-to-stands.  To increase the stress, a coach may lower the chair to increase the range of motion or increase the number of sit-to-stands.  This is still linear progression and still an MED change to make a small change to elicit adaptations.  
When it comes to programming, we have to consider where the lifter--the person--is.  What are their goals?  Where are they physically, emotionally?  How much time do they have?  We don't prioritize strength above all else.  Strength, however, improves all people's lives and it improves the other fitness attributes, whereas emphasizing a different fitness attribute does not improve strength.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Strength makes us healthier and more capable. The process of getting stronger refines us. Sometimes, though, it's fun and motivating to just chase numbers. If you're hungry to hit some PRs, listen on. When we chase numbers, we're prioritizing strength. To truly prioritize big PRs, we have to adjust our life to support training. We may have to dedicate more time to training. We have to ensure we maximize recovery, through increasing calories and getting plenty of high-quality sleep. We may have to decrease unproductive activities, such as excessive alcohol consumption (or plan training around these events so they do not harm our training and training is productive). We also have to bring increased focus to training, as intensity will go up. Chasing numbers is not something that lifters should always do, but it's probably something lifters should do from time to time. Chasing numbers helps focus and enliven training, whereas training for health indefinitely with no shorter, more exciting goals may grow old. Similarly, however, chasing numbers for long periods can wear on people, as both the physical and mental stress of prioritizing training to this degree can stop motivating people to train. For many people, the holiday season is the perfect time to chase numbers. People tend to naturally consume more calories during this period. As it gets colder and we wear more clothes, we're less concerned if about how we may look on the beach in our swim suits. Furthermore, peaking around December and January affords people enough time to adjust training and cut before spring or summer vacations and less clothing of the warmer months.

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans. No discount code needed and includes a 10-day, no obligation trial. https://bit.ly/2MKeOoh

Special offers from BLOC and our partners: https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Strength makes us healthier and more capable.  The process of getting stronger refines us.  Sometimes, though, it's fun and motivating to just chase numbers.  If you're hungry to hit some PRs, listen on.

When we chase numbers, we're prioritizing strength.  To truly prioritize big PRs, we have to adjust our life to support training.  We may have to dedicate more time to training.  We have to ensure we maximize recovery, through increasing calories and getting plenty of high-quality sleep.  We may have to decrease unproductive activities, such as excessive alcohol consumption (or plan training around these events so they do not harm our training and training is productive).  We also have to bring increased focus to training, as intensity will go up.  

Chasing numbers is not something that lifters should always do, but it's probably something lifters should do from time to time.  Chasing numbers helps focus and enliven training, whereas training for health indefinitely with no shorter, more exciting goals may grow old.  Similarly, however, chasing numbers for long periods can wear on people, as both the physical and mental stress of prioritizing training to this degree can stop motivating people to train.  
For many people, the holiday season is the perfect time to chase numbers.  People tend to naturally consume more calories during this period.  As it gets colder and we wear more clothes, we're less concerned if about how we may look on the beach in our swim suits.  Furthermore, peaking around December and January affords people enough time to adjust training and cut before spring or summer vacations and less clothing of the warmer months.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook