Learning about training orders is super important. Especially going into athletic training it is useful to know when dealing with athletes and coaches.
Understanding training order is extremely important, especially when entering the field of athletic training. It's valuable knowledge when working with both athletes and coaches.
Dr.Goodin great explanation of exercise order. It’s so important to understand how the sequence of resistance exercises can impact performance and results
I found this to be very interesting because it kind of caught me off guard that we would do these higher intensity exercises first but it makes sense now that you have explained it.
Great video! I was reminded how beneficial circuit training is in allowing parts of the body to recover while still working out another area in the body which speeds up the workout for someone who has limited time.
I always wondered if it was better to do the more intense exercises at the beginning or end of the workout, but this makes so much sense and was so helpful!
I am just now realizing that subconsciously I have been doing the "harder" more fatiguing exercises first in my workouts haha! So interesting to learn about the logic behind different set types and alternating between exercises.
This video was super interesting! I had not considered why we do power exercises first, beyond getting them out of the way, but now I know it is because they are not high fatigue resistant. I liked learning about letting the agonists rest in the the and pull alternating. I have not heard of a compound set before but it sounds very interesting and challenging, but very beneficial.
Great breakdown of the different methods of recovery and recruitment. I personally have had success with push-pull training sessions. Then adding in supersets when I feel the muscular endurance is well enough to handle it properly. great breakdown of the methods of training.
I always order my exercises in an 'effective' manner where I would be able to get the harder stuff 'out of the way' and feel more accomplished. It feels good to know that I was subconsciously doing the right thing, even if I was just ripping off the Band-Aid.
I feel like this was a good reminder that I could better structure my workouts to get more rest for certain muscle groups so that I can have higher quality sets as the workout goes along
I''ve usually done supersets and circuit training, but I love the idea of the compound sets. That makes a lot of sense for what I need. The complex sounds very interesting too
Supersets are probably my favorite way to organize my workouts! It allows for optimal rest while training different muscles. This video was very helpful and informative! I will be coming back to reference it when creating routines :)
I wouldn't have thought that doing power exercises should be performed first however makes sense because you want to make sure the athlete is less at risk for injury due to lack of energy to perform it. Thank you!
It was super helpful for me to hear so much emphasis on rest in this video. It helps me understand the concept not only for class, but also for myself in the gym! I should definitely spend more time resting!
I find it very interesting that power will fall off with fatigue but that this can be managed more easily with training for strength and hypertrophy. I often feel like plyometric work is done at the end of a workout because athletes or trainers will forget about it and then just throw it in, but it is clear that it is important to produce max power at the start of a workout.
I think the concept of complex sets are interesting since it allows the individuals to break down the components of a certain movement before performing the entire lift.
I liked learning about compound and complex sets. I like the idea of complex sets because you can master specific components of a full weight lifting movement.
I never really knew which exercises should be done first or in a specific order when designing a training program. I now know that power exercises should always be done first because they are the ones that cause the most fatigue.
That makes a lot of sense to switch between lower and upper body allowing for more rest for the other muscle group but still maximizing the time spent being productive in exercise.
I think alternating push and pull movements is a really great way to train with high intensity on multi joint movements! It was Arnold’s favorite way to train!
It is really interesting to hear about complexes that seem so much more activity-specific. It feels as if you are tailoring not just the workout, but the exercises themselves together to try and give the most benefit to the athlete.
Ahh thank you for the clarification about the difference between push and pull exercises. I always thought “push” exercises meant heavy lifting days like you push yourself, and “pull” days were days you did less work, i.e. “pulled” back and lifted less. Man I was WAY off but glad I know the real terms now!!
This makes a lot of sense that power exercises should be performed first in a program. Power training takes a lot out of your CNS which means that you want your CNS to be as fresh as possible when performing power movements.
I’ve always wondered if starting with a power or heavy plyometric set, and then moving into a strength exercise could actually promote better strength numbers by priming the CNS and the muscle groups, or if the fatigue would make you actually less strong.
Which exercise order do you think would be most helpful for an intermediate athlete trying to improve their strength and increase muscle hypertrophy? Do you recommended continuing the same exercise order or cycle them each week?
It depends on various factors. Looking at specific sports, each have training programs aimed at specific type of progress, and incorporating a circuit could hinder the recovery. In other words, if a circuit is added, planning should be made for it. Most sports do benefit a lot from circuits, especially when it comes to a higher level of performance. A good understanding of bioenergetics and metabolic training gives good explanation in all this. In most sports linear periodization is used. Volume during off season, building muscle, agility, movement patterns etc, as you get closer to the season volume goes down and intensity goes up. With higher intensity, comes increased risk of injury, hence why volume goes down, thus training protocols would determine whether there is room for a circuit or not, and whether it would lead to impaired performance and overtraining. Personal opinion, a good aerobic base should be developed during off season leading up to game season. I'd stick a circuit in the off season, leading up to increased intensity (eg. strength and plyometric training) as it's aimed at improving the energy systems. Proper metabolic training will also aid with HGH levels. Incorporate an appropriate diet and sleeping habits and it will most certainly be beneficial in body recomposition. Feel free to have a look at military style circuits, boxing and mma circuits, they're all aimed at metabolic training, not to mention tempo runs and shuttle runs aimed at improving lactic threshold. But also ask yourself, would your sport benefit from it, or are there other types of improvements that should be prioritized.
hello coach, I would like to ask that: We all know about interference effekt, why you shouldnt do aerobic type workout inmediately after a power or strength session. BUT, if you do the "assistance" exercises right after the CORE lifts, isnt it going to disturb the adaptation of the power / strength work like the aerobic type work would do? I mean it's also low or mid intensity work, compared to the RPE 8-9 type MAIN lifts. Thank you for your answer!
I’ve been an intern at a few facilities who train elite athletes and also with high school strength and conditioning staffs. It seems that supersets in multiple different fashions (upper push/upper pull, upper push/lower pull etc) is the gold standard. Does this depend on training goals? I’ve seen athletes in many different phases all trained in this fashion. This is a question that’s specific to the portion of the lecture where you mentioned the goal of the weight room is typically to gain size, strength and power, not metabolic conditioning. Would you say supersets are still effective at improving size, strength and power or does it vary?
When researching how to create workout plans, I noticed a lot of people split push and pull into separate days. Is it more beneficial to have both pull and push on the same day alternating versus splitting them into completely different days? If so, why do most keep them separate?
I had no idea that I was mixing the term Compound Sets with Super Sets. This has been a crazy realization and Im surprised no one has corrected me on that.
I'm really surprised to learn that explosive movements should be done first. It makes sense now that it's been explained, but I always thought you were supposed to build up to them.
What are some good resources that are legitimate and thorough on latest scientific studies? Im thinking of where would Dr Goodin, or Dr Mike, or Meno get their information from on current thinking with all things nutrition and exercise related?
Great question. I'm not sure about Dr. Mike and Meno, though I'm sure those two gents have great advice on the matter. Personally, I have Google Scholar alerts set up when certain authors publish new papers, I follow practitioners and researchers I respect on X (twitter) because they often post what they're reading, and I have a lifetime subscription to MASS research review. In addition I try to update my understanding anytime I'm presenting on a topic by doing at least a 10-15 quick review of the lit.
I’m very surprised that explosive movements should be performed first. It makes sense now that it was explained, but I always thought you were supposed to work up to those.
Just like the workout frequency video, this video was also very informative when it comes to figuring out how to order these exercises when it comes to the day to day of programs.
Learning about training orders is super important. Especially going into athletic training it is useful to know when dealing with athletes and coaches.
I like how you dove into each possibility and when it was best to use each type of training.
Understanding training order is extremely important, especially when entering the field of athletic training. It's valuable knowledge when working with both athletes and coaches.
Dr.Goodin great explanation of exercise order. It’s so important to understand how the sequence of resistance exercises can impact performance and results
This video was super helpful in understanding how the sequence of exercises can significantly impact performance and outcomes of training.
Prior to this video I knew the order of exercises was important, however, this video helped me truly understand why that is true.
This was a really good breakdown and I enjoy looking at the lifting sessions we have for track and seeing where it all fits in
Supersets are such a helpful tool in saving time. They have allowed me to finish workouts when I am short on time.
It was nice to learn about the differences between a superset, a compound, and a complex
Hi Dr! I appreciate how you explained circuit training. I also found it interesting the way you explained the push and pull methods!
I have never thought about the order of workouts before. This helped me to understand why that is so important.
I had never heard of complex sets before watching this video, thank you for the new information!
It was great to learn about how power should be done first in designing a training program since it causes the most fatigue !
This video definitely gave me some structure when writing programs for athletes. Love the great content!
I enjoyed learning about supersets and compound sets and the benefits to each!
I found this to be very interesting because it kind of caught me off guard that we would do these higher intensity exercises first but it makes sense now that you have explained it.
I especially enjoyed learning about the different types of sets.
Great video! I was reminded how beneficial circuit training is in allowing parts of the body to recover while still working out another area in the body which speeds up the workout for someone who has limited time.
I always wondered if it was better to do the more intense exercises at the beginning or end of the workout, but this makes so much sense and was so helpful!
I didn't understand the push and pull exercises from the last video, but I understand them now! Thank you
This was a helpful overview of how to order exercises depending on the training goal.
I am just now realizing that subconsciously I have been doing the "harder" more fatiguing exercises first in my workouts haha! So interesting to learn about the logic behind different set types and alternating between exercises.
Love the videos, and have suggested them to my undergraduate Strength and Conditioning students.
That's awesome, I'm so glad they're able to benefit from them! Keep up the good work with your students 💪
This video helped me to understand how alternating different exercise movements can help optimize recovery for athletes.
This video was super interesting! I had not considered why we do power exercises first, beyond getting them out of the way, but now I know it is because they are not high fatigue resistant. I liked learning about letting the agonists rest in the the and pull alternating. I have not heard of a compound set before but it sounds very interesting and challenging, but very beneficial.
They example of how you would program for the football player was very eye opening!
Great breakdown of the different methods of recovery and recruitment. I personally have had success with push-pull training sessions. Then adding in supersets when I feel the muscular endurance is well enough to handle it properly. great breakdown of the methods of training.
I always order my exercises in an 'effective' manner where I would be able to get the harder stuff 'out of the way' and feel more accomplished. It feels good to know that I was subconsciously doing the right thing, even if I was just ripping off the Band-Aid.
I feel like this was a good reminder that I could better structure my workouts to get more rest for certain muscle groups so that I can have higher quality sets as the workout goes along
The different exercise orders was very interesting to learn about as well as the importance of rest in a workout program for the athlete.
It's so good to learn about the different exercise orders and how each of them can be used specifically to athletes and their goals
I''ve usually done supersets and circuit training, but I love the idea of the compound sets. That makes a lot of sense for what I need. The complex sounds very interesting too
Supersets are probably my favorite way to organize my workouts! It allows for optimal rest while training different muscles. This video was very helpful and informative! I will be coming back to reference it when creating routines :)
I liked learning about super sets and compound sets because I have never know what these were before but have heard people talk about them a lot
I like how you addressed that power and speed or both sensitive to fatigue and how power can fall off quickly if fatigued.
This video helped me further understand the differences between supersets vs. compound sets :)
great overview on how to order ones training
Doing compound, supersets, and complex sets allows me to learn a lot about different ways to target certain muscle groups.
I wouldn't have thought that doing power exercises should be performed first however makes sense because you want to make sure the athlete is less at risk for injury due to lack of energy to perform it. Thank you!
It was super helpful for me to hear so much emphasis on rest in this video. It helps me understand the concept not only for class, but also for myself in the gym! I should definitely spend more time resting!
I find it very interesting that power will fall off with fatigue but that this can be managed more easily with training for strength and hypertrophy. I often feel like plyometric work is done at the end of a workout because athletes or trainers will forget about it and then just throw it in, but it is clear that it is important to produce max power at the start of a workout.
I think the concept of complex sets are interesting since it allows the individuals to break down the components of a certain movement before performing the entire lift.
This was very helpful!! I always thought of Power and Core movements being equal, but it makes sense to do it in the correct order talked about.
I liked learning about compound and complex sets. I like the idea of complex sets because you can master specific components of a full weight lifting movement.
I never really knew which exercises should be done first or in a specific order when designing a training program. I now know that power exercises should always be done first because they are the ones that cause the most fatigue.
That makes a lot of sense to switch between lower and upper body allowing for more rest for the other muscle group but still maximizing the time spent being productive in exercise.
Hang cleans and push jerks are probably my favorite exercises to increase power
I think alternating push and pull movements is a really great way to train with high intensity on multi joint movements! It was Arnold’s favorite way to train!
It is really interesting to hear about complexes that seem so much more activity-specific. It feels as if you are tailoring not just the workout, but the exercises themselves together to try and give the most benefit to the athlete.
it's so smart to do super sets!
Ahh thank you for the clarification about the difference between push and pull exercises. I always thought “push” exercises meant heavy lifting days like you push yourself, and “pull” days were days you did less work, i.e. “pulled” back and lifted less. Man I was WAY off but glad I know the real terms now!!
Oh supersets...how much my football coaches in high school used to love those.
Thanks for this video it helped explained this part of the reading better for me
This makes a lot of sense that power exercises should be performed first in a program. Power training takes a lot out of your CNS which means that you want your CNS to be as fresh as possible when performing power movements.
Super sets are super tough, especially when you are at your last exercise and finishing up your workout!
I’ve always wondered if starting with a power or heavy plyometric set, and then moving into a strength exercise could actually promote better strength numbers by priming the CNS and the muscle groups, or if the fatigue would make you actually less strong.
Very useful! Thank you for sharing!
Do you have any videos / pdf/ template of program for
Hypertrophy
athletic development
functional hypertrophy?
Which exercise order do you think would be most helpful for an intermediate athlete trying to improve their strength and increase muscle hypertrophy? Do you recommended continuing the same exercise order or cycle them each week?
Would you recommend circuit training to be used during the season or would it be too stressful on the muscles? For team sports lets say.
It depends on various factors. Looking at specific sports, each have training programs aimed at specific type of progress, and incorporating a circuit could hinder the recovery. In other words, if a circuit is added, planning should be made for it.
Most sports do benefit a lot from circuits, especially when it comes to a higher level of performance. A good understanding of bioenergetics and metabolic training gives good explanation in all this.
In most sports linear periodization is used. Volume during off season, building muscle, agility, movement patterns etc, as you get closer to the season volume goes down and intensity goes up. With higher intensity, comes increased risk of injury, hence why volume goes down, thus training protocols would determine whether there is room for a circuit or not, and whether it would lead to impaired performance and overtraining.
Personal opinion, a good aerobic base should be developed during off season leading up to game season. I'd stick a circuit in the off season, leading up to increased intensity (eg. strength and plyometric training) as it's aimed at improving the energy systems. Proper metabolic training will also aid with HGH levels. Incorporate an appropriate diet and sleeping habits and it will most certainly be beneficial in body recomposition.
Feel free to have a look at military style circuits, boxing and mma circuits, they're all aimed at metabolic training, not to mention tempo runs and shuttle runs aimed at improving lactic threshold. But also ask yourself, would your sport benefit from it, or are there other types of improvements that should be prioritized.
Very informative video !
hello coach, I would like to ask that: We all know about interference effekt, why you shouldnt do aerobic type workout inmediately after a power or strength session. BUT, if you do the "assistance" exercises right after the CORE lifts, isnt it going to disturb the adaptation of the power / strength work like the aerobic type work would do? I mean it's also low or mid intensity work, compared to the RPE 8-9 type MAIN lifts. Thank you for your answer!
I’ve been an intern at a few facilities who train elite athletes and also with high school strength and conditioning staffs. It seems that supersets in multiple different fashions (upper push/upper pull, upper push/lower pull etc) is the gold standard. Does this depend on training goals? I’ve seen athletes in many different phases all trained in this fashion. This is a question that’s specific to the portion of the lecture where you mentioned the goal of the weight room is typically to gain size, strength and power, not metabolic conditioning. Would you say supersets are still effective at improving size, strength and power or does it vary?
When researching how to create workout plans, I noticed a lot of people split push and pull into separate days. Is it more beneficial to have both pull and push on the same day alternating versus splitting them into completely different days? If so, why do most keep them separate?
I learned that power and speed exercises are the most sensitive to fatigue.
The way I always explained it was to start with compound movements and then do accessory work following. Would that be correct?
I had no idea that I was mixing the term Compound Sets with Super Sets. This has been a crazy realization and Im surprised no one has corrected me on that.
I'm really surprised to learn that explosive movements should be done first. It makes sense now that it's been explained, but I always thought you were supposed to build up to them.
What are some good resources that are legitimate and thorough on latest scientific studies? Im thinking of where would Dr Goodin, or Dr Mike, or Meno get their information from on current thinking with all things nutrition and exercise related?
Great question. I'm not sure about Dr. Mike and Meno, though I'm sure those two gents have great advice on the matter. Personally, I have Google Scholar alerts set up when certain authors publish new papers, I follow practitioners and researchers I respect on X (twitter) because they often post what they're reading, and I have a lifetime subscription to MASS research review. In addition I try to update my understanding anytime I'm presenting on a topic by doing at least a 10-15 quick review of the lit.
Thank you very much Dr Goodin, I'll def try a couple of these options. Thank you for taking the time.
I thought it was an interesting idea to do a super set with upper body and lower body exercises. I usually only train one of these per session.
I’m very surprised that explosive movements should be performed first. It makes sense now that it was explained, but I always thought you were supposed to work up to those.
It really is all about timing
doing a compound set where you do a bench press then push up sounds very taxing. I already feel tired just from thinking about that
Its still a miracle to me to make a snatch, probably because its so rare :(
Just like the workout frequency video, this video was also very informative when it comes to figuring out how to order these exercises when it comes to the day to day of programs.