Core Principles
According to the presentation, muscles grow and repair during this time, not during the workout.
Recovery
The presentation defines this as "how many days per week" in the FITT Principle.
Frequency
The "main course" of a workout; these are big, multi-joint movements like squats and bench press.
core lifts
The shortening or "lifting" phase of an exercise when a muscle is contracting.
Category a Barbell Back Squat would fall into
Lower Body Push
The 4 variables in the FITT Principle
Frequency, Intensity, Time, Type
This variable is determined by how hard a session is (typically explained in sets, reps, and weight) and is driven by adaptation goals.
Intensity
Smaller, multi- or single-joint movements that support the core lifts, like lunges or curls.
accessories
The amount of push or pull you apply to an object, calculated as mass × acceleration.
force
Category that a Dumbbell Bench Press falls into
Upper Body Horizontal Push
This principle means "you get what you train for" and suggests training should match specific goals.
Specificity
This is how you measure the absolute maximum amount of weight you can lift for a single rep with proper form.
1RM
This third category includes corrective or stabilization exercises, such as band TKEs.
Injury prevention
The speed at which you perform an exercise.
velocity
Category that a deadlift falls into
Lower Body Pull (Hip Dominant)
This principle involves gradually increasing the challenge to get stronger/fitter
Progressive Overload
For the goal of hypertrophy, the recommended repetition range is this.
8-12
A deadlift is an example of a lower body movement pattern that is typically this dominant.
Hip
The lengthening or "lowering" phase of an exercise when a muscle contracts to stabilize while getting longer.
eccentric
Category that a pull up would fall into
Upper Body Vertical Pull
To progressively overload, you can increase this variable, which is the total amount of time a muscle is actively working during a set.
Time Under Tension
What % 1RM is prescribed by a coach if the goal is for strength.
85% or above
This is the general rule for ordering exercises in a session based on neurological demand.
Start with the most neurologically demanding exercises
Core lifts
Accessories
Injury Prevention
This is the term for how your body changes and improves in response to the stress of training.
The lengthening or "lowering" phase of an exercise when a muscle contracts to stabilize while getting longer.
Category that a Bent over Row would fall into
Upper Body Horizontal Pull