EP 019 - Programming: Macrocycle focus & Long-Term Periodisation

Today I was joined by Dr Phil Price. Phil is a Senior Lecturer in Strength & Conditioning Science and Applied Biomechanics at St Mary’s University in London, a researcher in areas across sports science and performance and an S&C coach working in a wide array of sports and applications.   Today, we discussed:  Phil’s various roles across education, research and coaching and looked at some of the insights he has gained through these roles and his experiences so far.   His research within the areas of Sports Performance, Lower limb injury and rehabilitation, as well as recently being involved with research into Exercise in Microgravity for use by Astronauts in Space.    Phil’s work as an S&C coach actively working with clients and in the past working in professional rugby and other sports.   Resources:  Find Dr Phil Price: Instagram @ https://www.instagram.com/thepricep/ Find the Progress theory Podcast: https://www.instagram.com/theprogresstheory/   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint Find our new 8-week General Strength training program: https://marketplace.trainheroic.com/workout-plan/program/moore-program-1620130504 We help athletes and fitness enthusiast get stronger and fitter, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today I was joined by Craig Hardingham. Craig is the owner and founder of InjuryActive clinic, a sports injury clinic based in 4 clinics from Cambridge to Bishops Stortford. In today’s episode we talk about: Craig’s journey as a therapist from university, to CrossFit to owning and running InjuryActive to where it is now.    We dive into Craig’s approaches to injury rehabilitation.   How he integrates strength training into his rehabilitation practice.   We look at the importance of building effective relationships with clients.   Resources: Find InjuryActive: Website: https://injuryactive.com Instagram: https://www.instagram.com/injuryactive/   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint Find our new 8-week General Strength training program: https://marketplace.trainheroic.com/workout-plan/program/moore-program-1620130504 We help athletes and fitness enthusiast get stronger and fitter, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today I was joined by Jacob Boyce. Jacob is a CrossFit Coach and athlete who works at CrossFit Royston. He recently transitioned from being a CrossFit athlete into working as a coach also.  Today, we discussed: What it looks like to train at a CrossFit athlete   How to program for general fitness versus performance,    What the differences are between those two focuses    What are some of the most important elements to succeed in the sport of fitness?    Resources:  Find Jacob: https://www.instagram.com/jacob_boyce14/ CrossFit Royston: https://www.instagram.com/crossfitroyston01/   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint Find our new 8-week General Strength training program: https://marketplace.trainheroic.com/workout-plan/program/moore-program-1620130504 We help athletes and fitness enthusiast get stronger and fitter, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today I was joined by Angel Guerrero. Angel is a personal trainer and coach who specialises in strength training for runners. He helps runners to perform better and avoid injury through the combination of running alongside strength training.    Today, we talked about: Running performance,  How to get started What are the key determinants of successful running?  We then looked into how strength training can benefit runners  Finally, we discussed how Angel approaches programming for this.   Resources: Find Angel: https://www.instagram.com/therunningcamp/ https://www.instagram.com/coach_angelguerrero/ Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint Find our new 8-week Strength training program: https://marketplace.trainheroic.com/workout-plan/program/moore-program-1620130504 We help Recreational fitness enthusiast get strong and run longer, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

In today’s episode, I wanted to talk about why athletes need strength training in their athletic performance programming. Specifically, I discuss: Ability to produce force Concentric actions Acceleration Jump, sprint, throw etc. Moving fast. Ability to resist force Eccentric actions Deceleration  Controlling and resisting external forces. Rehabilitation, injury-prevention   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint We help Recreational fitness enthusiast get strong and run longer, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today, I wanted to start a new mini-series of shorter episodes that will focus on a single element or topic question that I’ll discuss for 10-15 mins. These episodes will help to paint a broader picture and understanding of some of the fundamentals of Strength & Conditioning, Sports science and application to different sports or disciplines. In this episode, I will be looking at programming. More specifically, long term or yearly programming with a whole macrocycle focus.  I discuss: What is periodisation? What is a macrocycle? Training phases Accumulation Intensification Peaking Transition or deloads How do we make a long term program? Application and outcome Fill in the blanks Level of detail Is long term programming necessary? Gen pop VS Performance? Competitive season VS singular event athletes? Practical examples: Rowing Leading into races. Different length races Rugby Off-season Pre-season In-season Olympic weightlifting Training into competitions Peaking times per year Running Put in the miles to put in the miles Physical qualities across the year Aerobic capacity vs Speed Gen pop Is periodisation necessary? Accumulation/Intensification indefinitely No peaking? Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint We help Recreational fitness enthusiast get strong and run longer, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com   Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today I was joined by Lucy Cronin. Lucy is a personal trainer, group coach and owner of 365Motivate. She helps people reach their health and fitness through developing habits they can maintain for 365 days of the year.    In this episode, we talk about: How to build long term habits.   Maintaining complete wellbeing beyond just the physical aspects.   Some of the fundamentals to focus on towards achieving complete wellbeing   Resources:  Find Lucy Instagram: https://www.instagram.com/lucycroninpt   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint We help Recreational fitness enthusiast get strong and run longer, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today I was joined by Louis McRae. Louis is a Personal Trainer and coaches out of Cambridge University Sports Centre. He is a hybrid training advocate who is also deeply interested in everything surrounding movement and health.    We discuss: All things injuries, using Louis’s own experiences through injury and the rehab process to layout training principles surrounding the topic.    Specifically, we look at overcoming and adapting your training to keep taking steps forward working around an injury.   Resources:  Find Louis: Instagram: https://www.instagram.com/fitnesswith_louis   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint We help Recreational fitness enthusiast get strong and run longer, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today I was joined by Kirstie George. Kirstie is a personal trainer and founder of KFitness through which she helps women feel strong and confident in body and mind. She is helping to break down the stereotypes and bring strength and fitness both physically and mentally to the women she works with.  We discuss: Myths that exist around strength training for women Weight training and muscle mass Strength training and health. Kirstie’s approach to coaching. What does the day-1 process look like for Kirstie’s clients?   Resources:  Find Kirstie: Instagram: https://www.instagram.com/kfitnessbykirstie/ Facebook: https://www.facebook.com/kfitnessbykirstiegeorge/   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint We help Recreational fitness enthusiast get strong and run longer, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.

Today I was joined by Richard Wharton. Rich is the Personal Leadership Coach, helping people break into the world of business and entrepreneurship. He primarily focuses on helping people become effective leaders, drawing on his experiences working in the emergency services both within the police and fire services.    We discuss: How we can reach huge milestone goals by taking a marginal gains approach   Why we sometimes need to push up against our limitations to grow.   How failure provides valuable learning experiences.    What makes an effective leader and how it applies to our wider lives   Can we all benefit from developing leadership skills?   Resources:  Find Rich Instagram: https://www.instagram.com/thepersonalleadershipcoach/ Facebook: https://www.facebook.com/ThePersonalLeadershipCoach LinkedIn: https://www.linkedin.com/in/rich-wharton-bb8747204/   Socials & links: Download the free Hybrid Training Blueprint: Get Stronger and Run Longer: https://kieran-moore.mykajabi.com/Hybrid-Training-Blueprint We help Recreational fitness enthusiast get strong and run longer, book a free strategy call here to get started: https://calendly.com/apexdeltacoaching/10-min-call   Instagram: @apexdeltacoaching https://www.instagram.com/apexdeltacoaching  Facebook: ApexDelta Coaching https://www.facebook.com/ApexDeltaCoaching Email: [email protected]  Website: https://kieran-moore.mykajabi.com Thanks for downloading and listening to the ApexDelta Coaching Podcast.