What’s going on OTA Nation?

Here's a little throw back video for you guys.

There’s lots of confusion on how to program your workouts

There’s even MORE confusion on the order in which you should program your movements

So today I decided that I’ll put that confusion to rest and let y’all know how I do it.

NOTE: This is not the end all be all. Obviously you should program on a case by case basis when the situation calls for it.

Let’s get into it.

My programs consist of five phases

I’m going to go through each one and take you through what kind of movements are going to be appropriate for each phase.

1. Prehab/Corrective Stretches

This category needs to be knocked out first.

You’re going to select movements based on your needs.

For example, if you have tight neck, you may have to start with some upper trap stretches then move into some band work.

You have to be aware of what your body needs and use this time to address those issues.

This will also act as a warm-up to your training for the day.

2. Integration

During this phase, we’re going to get the nervous system warmed up.

You’re going to do integrated movements such as a lunge with a twist or a bird dog and plank.

Any two movements mixed together will do to get your nervous system fired up and ready to perform.

After this phase we’re going to place our exercises in order of highest neurological demand.

This means that exercises with the highest neurological demand are going to be at the top of our list and the exercises that you “grind out” are going to be towards the bottom.

3. Speed/Power

In this phase we’re going to perform all of our speed and power exercises

This includes plyometrics, agility and top speed mechanics.

Since these movements are more dynamic and high impact, they’re going to be categorized as the highest neurological demand.

4. Strength

Don’t get me wrong, strength exercises are high neurological demand

But they do consist of slower movements that aren’t high impact.

During this phase, we’re going to utilize our bench press, deadlift, squat etc and use lower rep ranges.

5. Auxiliary

This phase is going to consist of goal-specific exercises.

If you want to gain muscle, then you’ll use this phase for hypertrophy

If you’re an athlete, you’re going to do sport-specific movements that will enhance your performance on the court.

Like I said before, this is a basic blueprint of how you can lay out your own training program.

Once you have this blueprint down, you can insert exercises as you see fit and the ones that will help you reach your goals.

Hope this helps the Nation.


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