Ive been curious about exercise selection since Jordan mentioned something on a pod several episodes back about switching things up. Let’s take the time crunch program for example with the 4 day strength approach. It’s an upper/lower setup, so theoretically you’re doing a minimum of two varieties of each major compound movement each week. When the block changes, do you have to change those movements? Say you’re doing back squats and front squats every week, is that enough squat variety to maintain those movements much longer than just one block? Say for half of the year or more? If you include accessories as well, could t you assume you get enough variety to never really have to change things too much? Just curious of your thoughts. Thanks!
Short answer: we don’t really know how much variety within a given training load is optimal.
Long answer: The heuristic I use in practice is I want enough exercise variety in order to develop a broad base of proficiency (strength, coordination, etc) and avoid overuse injury, without making the program too varied, thereby diluting the training and seeing less improvement.
It’s important to put this exercise prescription rule into context, though, as exercise variety plays second fiddle to things that influence adherence (individual preferences).
To your question specifically, I would have no problem with a person doing back and front squats for more than one block. For half the year? I’d prefer some change in there, whether it be pauses, tempo, etc. I’d also prefer at least some exposure to unilateral work, but maybe I’m just projecting
Got it, that makes sense! I feel you on the unilateral work. I think I can come up with something that keeps its varied enough without me not wanting to stick to it. Thanks Jordan!
