Lesson 9: Module C | Program Walk Through
Lesson 9 | Module C
Time to peak, number of exposures, and pivot weeks are all advanced athlete considerations.
Time to peak is only consistent of outside stressors are pretty consistent. When first starting creating a consistent routine around training, sleep and nutrition as well as managing life stressors needs to come first before time to peak can even be considered.
Number of exposures is largely irrelevant until we start to worry about time to peak. In general, number of exposures can help us manage training load but we also have many other tools in place to help in that arena. This is something I try to pay attention to from the start so when it does start to matter I already have a good idea of what to expect. Manipulating exercise choice to extend length of productive training is centered around exposures and relevant to everyone who walks through your door.
Pivot weeks must be earned. Most clients build in deloads by missing sessions, taking long weekends, half assing workouts, etc. Enough fatigue needs to accumulate for a pivot week to be needed. More often than not I find myself stringing together 2-4 blocks before giving a pivot week. If I do give pivot weeks more often they tend to be on the more intense/specific side. Intro weeks can be a good middle ground to dissipate a bit of fatigue without doing a full on pivot. An intro week will look exactly like your developmental cycle with 20-50% less volume.
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Discussion Questions
Do you currently use a programming template as a starting point for writing a program?
How do you currently prioritize training to make sure your clients get the most important stuff in?
Let's discuss the pros and cons of making changes to a block mid block
How do you currently use individual data to influence programming?
Do you utilize deload weeks? If so, when?