hey guys my name is Steven Low and I am the author of overcoming gravity this book right here and today we'll be going through the fundamental knowledge base the last part and this is going to be chapter six on population considerations and so in this video basically we're going to go through different populations and how an exercise routine might be needed to be modified based on the type of population you're in or if you're a coach the type of population you're coaching and these are mainly your sedentary versus active you're young versus old you're Sports
specific versus recreational training and you're uninjured versus injured so let's look at these different populations so the sedentary versus active is a very common population and these are divided into a lot of different categories that I like to do especially if I'm working with athletes so sedentary can be divided into peer sanitary and then your previously athletic Cemetery and then your active can be divided into your non-weightlifting octave your weight lifting Active Body Weight active and body prepared so let's start off with the purely sedentary with the pure sedentary basically you need to start slowly
to prevent potential overuse injuries from developing they often have potentially poor movement control and body awareness and they often need to drill correct technique and use higher rep ranges so if their beginning routine I like to start with only like one to two sets of exercises especially with those who have potential injuries or injury considerations basically you don't need to start with like the full three sets as that may be too much for them and you can always ramp up from you know one to two sets up to three overtime as they tolerate it so
this specific population basically you need to be wary of doing too much at the start if they do too much at the start they're going to be excessively sore and their motivation to continue exercises can often be low and so with this population you mainly want to keep all these different things in mind and really focus on technique with them so the next population in sedentary is your previously athletic cemetery and with this population there is a wide range of athletes who have basically either gotten injured and not done anything for a while or they
played Sports in high school or college and then they stopped and they're wanting to get back into exercise and they found either weightlifting or maybe even my book or body weight exercises and they want to do that so with this population muscle gains and strength gains often come back extremely quickly so you might have heard of the something called muscle memory slipped me for a sec but muscle memory and that is a true thing basically when your muscles get bigger so you have big muscles but then you stop and you become sedentary and you lose
your muscle mass when you have the muscle damage portion of hypertrophy basically what your body does is it donates satellite cells that are around your muscles it donates the nucleus into that muscle and so the nucleus remains in the muscle and that helps to increase protein synthesis and when somebody is sedentary even though their muscles and like they're actin myosin fibers will go away over time if they don't work out still the nucleus remains within the muscle and so once they start to work out again the nucleus can help to increase protein synthesis so they
gain back their muscle mass pretty rapidly and so that is true so they'll gain back their strength and muscle pretty rapidly but connective tissue when it deconditions it doesn't have a similar mechanism so if somebody's joints their tendons their ligaments and other connective tissue is starting to get sore that means they're doing too much too quickly and you need to kind of dial back so often like the purely sedentary you often want to start slow and if they're getting things back you know keep things at a slow pace at least for the first few months
so they're able to get back the connective tissue integrity and strength without risking potential ovaries injuries so with the purely previously athletic sedentary often the case the biggest thing preventing them from continuing with exercise in the Long Haul is they'll start to develop those overuse injuries so you need to consider that for this population so the non-weightlifting active this is usually people who have done Sports before but usually it's more endurance-based Sports such as your running your swimming and your biking backgrounds so these athletes may not necessarily be accustomed to strength training so be careful
with the progression since they're very dedicated usually most of the Endurance Sports require you know frequent workouts done most of the days a week since they are used to doing workouts very often adding strength training to a routine and them wanting to do more is you know a good thing for motivation but generally a bad thing because they're not used to working out so infrequently or if they're trying to do both at once adding strength training on top of a routine can be too much so in these populations need to understand that help them understand
and also understand for yourself that you need to decrease usually the amount of strength training sessions you're doing if you are also doing you know running on the side so if somebody is running instead of doing say three times a week full body to start you may want to start out with one to two times full body just because it can be too much adding on strength training a full strength training routine onto another sport at the same time likewise you need to emphasize that recovery is important for the strength training and so like with
the attribute training I discussed it in the previous chapter more of the high intensity workouts require more rest whereas where the low intensity and moderate intensity workouts that you can often do with more of the cardio based Sports maybe you can do those more often but not with the strength training ones so in the book I group these two apart but for this purposes they're very similar the weightlifting active and the body weight active usually have some type of sports or resistance training background and so they're used to working with weights or moving some type
of doing some type of exercise where they're aiming to get stronger or bigger and so these populations usually adapt to body weight strength training fairly rapidly and they often have a lot of the neural adaptation for strength so your recruitment your synchronization already but mainly for this population caution needs to be made for the specific straight arm strength training such as your levers your planche your back lover your front lever and other strainer work mainly because most of these people are working with like full range of motion exercises so like your bench your deadlifts your
overhead press some type of like bent over rows or the body weight exercises the standard ones just done in higher repetitions so they're not used to the stress on this connective tissue that you know straight arm movements might have usually with the straight arm movements you're decreasing the welders over time so if like plants you're moving from around your shoulders to your hands going slowly towards your waist and so that puts a lot of pressure on the biceps tendon the common flexor tendon of your elbow where you get golfer's elbow or medial epicondylitis and so
because the arms are locked in a straight position with those types of straight arm isometrics there's more stress put on the connective tissue at those types of strain Arm Limit range of motion exercises and so you need to be cautioned cautious about those specific exercises with this population to avoid overuse injuries so usually having some type of low intensity one in the beginning such as your support holds and skin counter Germany hang useful for building slowly up to working into the levers over time and so that's why those type of movements are often added into
common body weight routines such as the one in my books or the reddit's bodyweight Fitness recommended routine which I help construct or many others okay so looking into the body weight prepared usually this population has already done some type of straight arm work for such as your gymnast your break dancers or b-boys parkour climbers and others the main concern with these populations is specifically adding in structured strength training on top of the skill practice can be a little bit too much and so like the the people who are mostly doing sports but cardio first adding
in mostly structured strength training you don't want to add too much at first you usually you want to add it in smaller amounts and then increase that over time so like one to two workouts and then increase or just start with three workouts on lower volume such as you know like one to two sets per exercise and then maybe building up to three over time and so especially with the the skill work combined you usually have a lot of stress on the joints and the muscles especially with the skill work in things like gymnastics or
break dancing or climbing and so I'm adding in the strength freeing on top of that you just need to be wary about adding in too much as the strength training is one thing but then the skill training can also be adding some volume on top of the joints and connective tissue as well so that's the main thing in avoiding overuse injuries for that population the sport specific are mainly those who want to do things like body weight strength training to help or resistance training to help their specific Sport and in these cases I tend to
recommend that the athlete goes to their specific coach because often their specific coach has some type of strength training programming that they want their athlete to doing to do and not all these population or not all the coaches for these populations do have that sometimes they want their athlete to you know just do what they want in regards to strength training but often they do have some type of guidelines that they want to do often in these cases the athlete looking to add in the strength training can be overzealous with adding in structured training and
that can negatively affect their sport so I've experienced this a lot with you know gymnasts climbers parkour athletes martial artists who want to add in specific strength training to their you know their Sports regimens often they start by adding in too much like the body weight prepared you often want to start with two strength workouts at most to begin and then you know you can always add more if you need some more later but if you start with three or more usually some people are on the Fringe of getting overused just because you know their
sport requires you know three four five days of practice and then they're adding in a whole strength routine on top of that so you need to be wary of that with this sport specific population additionally with the sport specific population the main thing another main thing to consider is that the exercises may not necessarily be conducive to their specific Sport and so if somebody wants to you know work on say plant for their martial arts doing planche is obviously going to detract from recovery for their Sport and so I'm doing too many strength exercises focusing
on you know your body weight goals might impair your sport specificals so these things need to be considered in respect to balancing them more recreational athletes don't have this issue if your main goal is your sport mainly the exercises that you should be training for strength should be aimed at building attributes to succeed at your sport so not necessarily like other goals that you want to do and maybe unless you have an off season or you have time where you can do that but in most cases avoiding specific exercises that are accumulating enough fatigue that
it detracts from your strength training or Sports training is a good idea so the young versus old so the young tend to have very good recovery but their tendency is to overdo things with this population it's best to start with a modern amount of training and add more if you need it specifically and often this type of population has issues with eagle lifting or cheating reps and so good technique needs to be emphasized for this specific these this specific population with the young so with the old obviously as you get older you have decreased recovery
as your body is not able to do as much so you know if you decrease resiliency strength flexibility and mobility and Recovery over time and so you need to be more prepared when you do strength training so one of the heuristics I like to use for the old the older you get is the 10 10 minutes plus your age over four or four months so for example if somebody is 20 years old usually 10 minutes plus 20 over 4 which is five minutes about 15 minutes to warm up is adequate enough whereas if somebody is
40 or 60 I'm 40 over 4 is obviously 10 so 10 plus 10 is 20 minutes then if you're 60 60 over 4 is 15 10 plus 15 minutes about 25 minutes for warm-up decent heuristic your body generally needs a little bit more to get warmed up and I've noticed this as I've aged as well and basically with this population especially if they're new to training you want to start very light with exercises as I've noted before in some other populations maybe only start with one set for this population for a couple workouts and build
the two sets then build up to three if needed Doms is particularly demotivating for older individuals delayed onset muscle soreness and so doing too much at the start can be a big issue in having them being motivated to continue and get stronger likewise you may mean more flexibility and Mobility for technique so for these populations who often have issues with getting into proper positioning so for like your squats maybe they're not able to go to parallel without good form you need to focus on helping them gain flexibility and Mobility to adequately do a good technique
with the exercise and you know go down further in their squats or if they're working towards you know push-ups rows dips and pull-ups over time they may need some specific stretching to get their arms you know fully overhead because if they haven't been using that range of motion often they don't have it and so you need to do specific mobility and flexibility work to help them gain particular ranges of motion so those are the main things to consider with the old so I explained a little bit about this in the previous Sports specific but the
goal of the sport specific versus recreational is for the sports Civic to maximize the specific progression of the sports and not necessarily body weight exercises or barbell exercises in this for most of these particular populations you can think of it akin to in season versus off season in season you're going to mace mostly want to maintain the attributes that you have so whether it's your strength your hypertrophy your flexibility and so on especially if they're adequate and good for their your specific Sport and focus mostly on Sports specific movements to improve and then maybe in
the off season if your sport requires more strength or hypertrophy that's when you start to dial back the sport specific exercises a little bit and focus on building up the attributes so you have this dichotomy with sport specific that is helpful and similarly I didn't include the bullet point here but with the sports specific you don't necessarily need to be training movements that are specific to your sports so often you see people doing like partial ranges of motion that's not exactly necessary in order to exceed at your sport even if they only use partial ranges
of motion you can usually do full range of motion things like you know foreign motion deadlifts and squats are useful especially for beginners in intermediates for sprinters you don't necessarily need to be doing like order squats or quarter deadlifts those specific techniques can be used you know by more advanced athletes but generally to build a base of strength for beginners and underneath you generally want to go through full range of motion exercises and not cut range of motion where you don't need to moving on to recreational basically if you're recreational you're not like super training
a sports specific specifically so you can improve at it and so you can kind of alternate which specific stuff you want to improve on the most whether it's your sport or your training or even multiple Sports and for this population that usually what I see is training ADHD can be an issue and so you want to have specific mesocyclical focuses and what I mean by that is have a mesocycle you know several weeks or a couple months long where you focus on improving specific attributes whether it's you know you want to have the body weight
Focus or the sports Focus after that you can reevaluate if you want to you know switch Focus but often you know several Cycles in a row of you know specific hypertrophy training or strength training can be useful to get towards your goals and then after that you can maintain those specific goals and work on more of the sport if you wanted to do that so in these cases long-term planning is a good idea to make sure some goals don't go to the Wayside but also that you're not hopping around too much between each of them
such that you're doing too much and you're not progressing effectively finally our uninjured versus injured obviously if you're injured your sports and training needs to work around your issues while rehab continues so if you have an upper body injury usually you can continue to train core and your legs so keep that in mind a lot of people when they get injured basically stop doing everything and that's bad for consistency issues and also people tend to gain weight as well and so that's not a good thing because they continue to eat as much but they're not
doing as much activity so work around your issues sometimes people with shoulder issues can train a little bit while they are doing rehab but that is Case by case specific and you want to talk to your physical therapist about that to make sure you're doing the right things with the previous injury previously injured basically the best predictor of an injury that you may have happen in the future is a previous injury so if you have had tendinopathy before in your elbows or your shoulders that you are at higher risk to have that again and so
usually some type of prehab work is a good idea to continue in the long run it doesn't necessarily need to be as high volume as like a rehab routine so like if you're doing shoulder rehab you might be doing tons of isolation exercises movements for the shoulder like Fletching abduction arm off the side extension with arm going back scapular exercises rotator cuff exercises going in and out lots of different exercises in most cases cutting down the exercises to the most efficient use of time like maybe three to five exercises at most and then usually like
one to two sets provide enough potential prehab or pre-rehabilitation or injury prevention that you won't get the injury again so you don't necessarily need to be doing a full rehab routine but usually some form of a few exercises for prehab is a good idea in the long run if you're uninjured obviously you want to keep an eye out for connective tissue soreness and Joint soreness which can foreshadow overuse injuries that's the main areas that gets injured in body weight training especially with the strain arm isometrics regular deloads can help dispel overuse and so like you
know if you're training for several weeks or months and you want to take a weekend there of lower volume or even just complete rest to allow your body to recover and that also allows not just your nervous system and muscles to recover but also your joints to recover and finally like the previously injured Sometimes some type of prehab routine can be a good idea to mitigate risk of potential injuries usually like one or two sets here and there of biceps curls over time helps to eliminate potential of biceps tendon tendinopathy same with like wrist curls
for medial epicondylitis as well wrist curls or like finger curls or some pronation supination movements or with the shoulder some type of rotator cuff or scapular exercises can be helpful in making sure that you're doing a little bit of prehab to prevent or pre-rehab injuries so that's the pot all the populations I wanted to talk about hopefully you'll learn something and if you are in one of these particular populations you can modify your routine to start with less or be wary of potential potential injury concerns when you're starting a routine and beware of symptoms of
overuse
