Uploaded March 2022 | Updated September 2026, 3 hours ago

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For the actual Google Sheets training overview, click here: docs.google.com/spreadsheets/d/1Jo6A7TLyiHUTuKsUdn-shl6lALvOJOGg-hRqT4u8T7o/edit?usp=sharing

Part 1 of this series: youtube.com/watch?v=eYB2i1FI4Oo

This review covers individualization, sex differences in training outcomes, long-term athletic development, basics of motor learning, and more, all in an attempt to speed up your skill acquisition and allow for an easier ramp into the sport. You'll notice the actual program includes more diverse movement selection, though we steer clear of Westside levels of kitchen-sink-ness. Everything is chosen for a specific reason, but there's enough room in there for flexibility.
An approach like this can be run for as long as you continue to make progress, but likely in the first 8 weeks, you'll need to begin by deloading, resetting, and continuing to train. Afterward, applying basic linear periodization to the reps and RPE (drop one rep per week on main lifts as you raise 0.5 RPE per week toward a peak condition) will allow you to continue to progress for a long time. You can even adjust the starting point of each new block down slightly in reps, where you might ultimately end a block with your first heavy singles (exciting!).

Further, keep in mind the notes on the individualization tab that will help you customize the training approach to your own unique physiology. Let me know your questions in the comments below.

Chapters:
0:00 Intro
1:23 How Pro Sports Differ
2:57 Closed Skill Sports
5:20 Long-Term Athletic Development
13:13 IG Poll, Individualization
14:09 Sex Differences
15:48 Good PL Approaches
16:54 Motor Learning Model
23:49 Nuts and Bolts
27:00 Creating the Program
33:52 Training Overview
37:14 Accelerated Warmup Mvmts

Links I referenced:
strongerbyscience.com/gender-differences-in-training-and-diet
journals.lww.com/nsca-jscr/fulltext/2020/05000/sex_differences_in_resistance_training__a.30.aspx
pubmed.ncbi.nlm.nih.gov/25486295
pubmed.ncbi.nlm.nih.gov/25909962
strongerbyscience.com/5-ways-we-sabotage-success-with-cognitive-biases
usatodayhss.com/2017/paying-to-play-how-much-do-club-sports-cost
nytimes.com/2015/01/17/your-money/rising-costs-of-youth-sports.html
theatlantic.com/education/archive/2017/09/whats-lost-when-only-rich-kids-play-sports/541317
aspenprojectplay.org/national-youth-sport-survey/low-income-kids-are-6-times-more-likely-to-quit-sports-due-to-costs
si.com/nba/2019/08/07/nba-expanded-mental-health-program-licensed-psychologists
apa.org/news/apa/2019/nfl-mental-health#
apa.org/monitor/2018/11/cover-sports-psychologists
physiology.org/publications/news/the-physiologist-magazine/2021/july/the-gender-gap?SSO=Y
trailrunnermag.com/training/trail-tips-training/women-are-underrepresented-in-exercise-science-and-that-is-a-problem
globalsportmatters.com/science/2019/10/07/gender-bias-in-sport-science-obscures-sex-differences
pubmed.ncbi.nlm.nih.gov/24766579
cdnsciencepub.com/doi/10.1139/apnm-2021-0298
store.bodyrecomposition.com/shop/the-womens-book-vol1
salon.com/2016/04/10/malcolm_gladwell_got_us_wrong_our_research_was_key_to_the_10000_hour_rule_but_heres_what_got_oversimplified

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