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Choose Hard with Cody McBroom

Ep. 650 - [Series] Program Design Pt.1: Assessment & Goal Setting

Choose Hard with Cody McBroom

Cody McBroom

Health & Fitness

4.9 • 825 Ratings

🗓️ 20 September 2021

⏱️ 64 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Today's podcast is part 1 of a 4 part series where Cody dives deep into what "evidence based program design" is all about. This podcast will cover assessing the individual, goal setting, determining timelines, injury prevention, mobility and flexibility, and improving instabilities or imbalances.

Stay tuned for Part 2, 3, and 4 as he covers volume, intensity, frequency, exercise selection and sequencing, individual variances, tempo, rest, aerobic training, and so much more…

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SHOWNOTES: 

Part 1. Assessing The Client and Setting The Goal/Timeline

  1. Goal setting
    1. https://pubmed.ncbi.nlm.nih.gov/32407361/ (concurrent training)
    2. https://tailoredcoachingmethod.com/october-research-round-up/
    3. Specificity Matters (⅔ of work dedicated to MAIN goal, when concurrent training - you cannot create disadvantages to one > other)
    4. Realistic Timeline of Goals (literal time, rate of loss/gain, metrics, etc.)
  2. Mobility/Flexibility
    1. https://pubmed.ncbi.nlm.nih.gov/15574098/ (static vs. dynamic)
    2. https://pubmed.ncbi.nlm.nih.gov/28360142/ (FMS & injury prevention)
    3. https://www.mdpi.com/2227-9032/9/4/427 (resistance training is stretching)
    4. https://pubmed.ncbi.nlm.nih.gov/30152808/ (foam rolling increases ROM)
  3. Instability/Weakness
    1. Work on what’s weak first in a session and prioritize volume there during the week
  4. Injury Prevention/Posture
    1. https://pubmed.ncbi.nlm.nih.gov/30615007/ (RPE 7-8 > Failure)
    2. https://pubmed.ncbi.nlm.nih.gov/29785405/ (powerlifting increases likelihood of injury)

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Transcript

Click on a timestamp to play from that location

0:00.0

Welcome to the tailored life podcast, the one and only fitness and nutrition podcast that goes way beyond just training and nutrition.

0:13.5

I'm your host, Cody McBroom. And today we have part one of a two, potentially three part. We'll see how long I go on these podcasts, but most

0:24.6

likely a two-part series about program design. So brief intro, we got a couple things to

0:30.2

announce and share with you guys and ideally get you involved a little bit so that I can make

0:35.8

these series that we have in mind a little bit

0:37.8

better but the first thing most important thing is letting you know what this is even about so we are

0:43.4

constantly trying to evolve and improve the podcast for you really like I've been in this podcast game

0:49.0

for a long time now I think we have over 650 episodes out as you're listening this maybe this is actually number 650 I know we're close to that right now I think we have over 650 episodes out as you're listening to this. Maybe this is actually number 650.

0:55.7

I know we're close to that.

0:56.9

Right now I think we're like one or two away.

0:59.5

So because it's just me here, no Travis, I couldn't even ask him to tell you when this is

1:04.6

going to, what episode this is going to be.

1:06.1

But point being, we have a lot.

1:07.8

We've been doing this for a while.

1:09.3

It's gone. It's been really cool to see this evolution, right?

1:12.1

We've, it started as a Facebook live Q&A in my garage, and then I brought in a partner, and then it turned into two guys on a snowball mic, hovering over table a little too close for comfort or not to get spit all over each other while trying to record because there's one thing I definitely don't recommend when running a successful podcast is sharing a mic. But you know what? You do what you

1:32.0

got to do at first. So it's evolved quite a bit, you know, and now I'm sitting here in our,

1:36.1

in our little studio at the headquarters, and it's a lot more professional. It's a lot better quality.

1:41.3

And we've kind of covered a lot of grounds. You know, we've done mindset podcasts.

1:44.5

We've done topic podcasts.

1:45.6

We've done a ton of interviews.

1:46.5

We've done Q&As.

...

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