GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Episode 114
Main Takeaways
There are nine main adaptations that come from training, including skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic power, VO2 max, and long-endurance.
These adaptations are more compatible with each other the closer they are on the list.
It's possible to have performance-based goals that help you get better at a specific sport or activity.
When setting goals, it's important to be specific and precise.
You should also consider what has hindered you in the past and adjust your plan accordingly.
It's important to identify your limitations and distribute your time and energy across the four quadrants of business, relationships, fitness, and recovery.
Recovery is an important aspect of your fitness plan and should be allocated at least 20% of your total time.
When planning your workouts, you should work backward from your goal and consider the realities of your calendar.
Exercise selection should be based on your goals and restrictions, and you should follow a checklist for progressive overload.
Finally, exercise order, intensity/load, and volume should all be considered when designing your training program.
