In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.
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Dr. Andy Galpin
Academic Profile: http://hhd.fullerton.edu/knes/facultystaff/AndyGalpin.php
Website: https://www.andygalpin.com
Twitter: https://twitter.com/drandygalpin
Instagram: https://instagram.com/drandygalpin
YouTube: https://www.youtube.com/channel/UCe3R2e3zYxWwIhMKV36Qhkw
Other Resources
Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: https://hubermanlab.com/dr-andy-galpin-how-to-assess-improve-all-aspects-of-your-fitness
3-Day Training Program (XPT): https://www.xptlife.com/going-back-to-basics-in-your-training
Chart of Interference: https://hubermanlab.com/wp-content/uploads/2023/02/Chart-of-Interference.pdf
10-Step Approach to Designing a Training Program: https://hubermanlab.com/wp-content/uploads/2023/02/10-Step-Approach-to-Designing-a-Training-Program.pdf
Timestamps
00:00:00 Optimal Fitness Programming
00:07:19 Momentous, Eight Sleep
00:09:53 #1: Plan Fitness Goals, S.M.A.R.T. Goals
00:19:52 Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing
00:26:25 Multiple Goals, Synergistic Goals, Interference Effects
00:36:13 AG1 (Athletic Greens)
00:37:06 Physical Goal “Bins”, Specificity
00:48:02 Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”
01:04:33 InsideTracker
01:05:35 #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency
01:10:33 #5: Exercise Selection, Progression
01:18:20 #6: Exercise Order, Identify Friction
01:29:20 Exercise Timing & Sleep, Down Regulation, Caffeine
01:36:24 #7: Intensity, #8: Volume, Progressive Overload, “Deloading”
01:43:59 #9: Rest Intervals, #10: “Chaos Management”
01:49:06 Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise
01:53:41 Tool: Year-Long Program Example for Overall Fitness
02:07:58 Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons
02:25:49 Training & Life Challenges: Sleep, Illness
02:32:10 Tool: Program Flexibility, 3-Day Weekly Training Program
02:37:12 Physical Activity vs. Exercise
02:40:12 Tool:4-Day Weekly Training Program, Muscular Endurance
02:51:15 Tool: 5/6-Day Weekly Training Program, Recovery
02:54:06 Program Modification, Balancing Joy
03:04:47 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
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