Keep up the great podcast!
One question for ya; your Designer Athletes article was one of the first articles I ever read on T-Nation.
Still think it’s awesome, but I know it’s been 6 years or so since you published it- what changes would you make now based on what you’ve learned over the years?
Thanks for the kind words!
As far as Designer Athletes goes, here are a few random thoughts.
Could you make arguments for some power work? More unilateral work? Different exercise selections? Sure on all accounts.
BUT, overall the template I outlined still works pretty well.
A few changes I might make now (it may help to have two browser windows open so you can toggle back and forth between the article and this blog):
- I’d almost universally use a front squat early on to get more core function/development, as well as restoring mobility to the ankles, knees and hips.
- On the single-leg work, I’d just make sure I chose the appropriate exercise for that client based on their needs, goals, etc. The progressions I’d use will be outlined in the Single-Leg Solution package (to be released next week!)
- For my accessory posterior chain, I’d almost universally make that either a back extension or a glute-ham raise early on.
- Not sure why I went so low on the rep-range for the horizontal pressing. I probably wouldn’t go any lower than 5’s.
- Vertical pressing would be dependent upon that client. I like it, but not for everyone. With that being said, I might use an offset load (i.e. one kettlebell, one dumbbell, etc.) to get a little bit more core development out of it early on. You could also replace with a push-up variation to get some core/shoulder stabilizer development going on.
- On the biceps, I’d try to choose something either fat grip or something that will train grip in conjunction with the biceps.
- The accessory horizontal pull on Friday would be a face pull variation 99% of the time early on.
As you can see, there are obviously things I’d change w/regards to exercise selection, set/rep schemes, as well as overall program dynamics (i.e. we use more foam rolling, mobility work, etc. in our programs now).
However, with a few basic modifications this program can still be quite powerful. Give it a run and see what it can do for you!