The DPI Digest 10: Weekly Performance Education

Hello there!

We've gone over quite a bit of information. I'm certain you found it valuable and put it to great use as well.

All the emails combined essentially account for the first 1-2 weeks of training, including the initial consult and the assessments that you performed prior to the first training session.

Now I'm going to show you the weighted exercise progression from Weeks 1-4.

These are the two training blocks I discussed a few emails back, and the progressions I would do.

Block 1

• A1 - Goblet Squat

  • Goblet Squat to Press (forward at the bottom position, bring it back, then squat)

  • 2xDB Squat in the bottom position (I call these Suitcase Squats to give the client a visual)

  • 2x DB Front Squat

• A2 - Quad/Hip Flexor Stretch

  • This will stay the same

• A3 - Single-Arm Bent-Over Row

  • Single-Arm Single-Leg Bent-Over Row - Ipsilateral (meaning the DB will be on the same side as the leg you're standing on)

  • Single-Arm Single-Leg Bent-Over Row - Contralateral (meaning the DB will be on the opposite side of the leg you're standing on)

  • Double-Arm Single-Leg Bent-Over Row

• A4 - Lat Rollout

  • This will stay the same

Block 2

• B1 - Split Squat - Ipsilateral (the DB will be on the same side as the front leg)

  • Split Squat - Contralateral (the DB will be on the opposite side of the front leg)

  • Split Squat - 2x DB

  • Reverse Lunge

• B2 - Wall Calf Stretch

  • This will stay the same

• B3 - Single-Arm Cable Face Pull

  • Double-Arm Cable Face Pull

  • 1 1/2 Rep Double-Arm Cable Face Pull

  • Double-Arm Cable Face Pull w/External Rotation

• B4 - Banded External Rotation

  • This will stay the same

Notice how the progressions are done. If the exercise had one dumbbell, then switched from same-side (Ipsilateral) to opposite-side (Contralateral). Changes in these positions challenge your stability and reinforce Core engagement to prevent any deviation in movement.

In addition, If it was single-arm, it transitioned from same-side, opposite-side, to double-arm, like in the Split Squat.

With the stretches, I kept them the same because it still addresses the movement deficiencies we saw with the Overhead Squat Assessment, and it makes it easier for the client to flow through the session. As a side note, this also teaches them what stretches are best for them should they need to do them on days they're not working with you. ;)

Seems pretty simple, yes? That's because it is. And it's exactly how I want you to think in terms of Periodization (programming). The simpler, the better.

Next week I'll go over the progressions for the second training session, which included RDLs and upper body pushing movement.

Let me know what exercises you used for your clients, and if you need help with progression, reply back to this email and I'll be happy to help.

Until next time, Be the Best!

- Coach Brandon