Science of Cardio

• EP 018: Creating a Custom Strength and Conditioning Program

  Setting goalsInjury preventionForce, Speed, Endurance for optimizationPeriodization or game plan (Blueprint)Tips for workouts, splits, sets, principles and progression

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  1:07:47
• EP 017: Home Gyms

  Pros: save time, no travel, no membership, no broken equipment, machines tied up and customizeCons: load, equipment, anchor pointsWhat I have: power blocks, isophit, squat rack, ab wheel, stability ball, hex bar, 400lbs, sliding track, trxRecommendations: power blocks, stationary bike, bands, stability, ball, isophit, barbell, trx, matTips: equipment dual purpose or offers alot of options/opportunity or multipurposepowersystems.comRoguefitness.comPowerblock.comkeiser.comtrxtraining.comisophit.com

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  15:20
• EP 016: Periodization & Scientific Progressions for Strength and Conditioning

  Pros: better strength gains, peak performance, supercompensationCons: Plateau's, injury, decrease in performance, fatigueTypes: Linear or undulatingRecommendations: meso cycles, micro cycles, macro cycles, annual planTips: rest, recovery, progression, unload/deload/taper

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  40:29
• EP 015: Hormones & Body Chemicals 101

  EpinephrineNorepinephrineHGH human GrowthIGF insulin Like growth factorTestosteroneCortisolEstrogenProgesteroneDopamineSerotoninMelatoninNitric oxideProlactinoxytocinLeptin

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  38:37
• EP 014: Isophit & Isophit MSK

  Pros:basic strength benefits, strong muscles, stronger ligaments, strong tendons, increase rom, more efficient mitochondria, absolute max strength TUT, restraints, decrease inflammation/BP, joint pain mitigation, safe challenges (safer than traditional lifting)Cons:hypertrophy, size, no eccentric contraction (less inflammation)Uniqueness:Combo joint actions, multiple planes, motor patterns, order of operation, exercises that can do on other machines/devicesRecommendation:try 3-4x sessions, 10sec. cp, 20-45sec. glycolysis, 20s strength, 30-40s tendon/ligaments, 45s-2min. enduranceBenefits:force matching - level/ability/strength adjusted (sub-consciousness), combos, restraints

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  34:45

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