MUSCLE NERDS LEASTMODE TO BEASTMODE CONTINUUM HEALTH METRICS. , GOAL SPECIFIC,Health Goal Specific Health: Metrics High Metrics Low Leastmode Mixed Beastmode Metrics Metrics: Metric: + Blood Pressure >120/80 + Blood Pressure 90-120/60-80 + Blood Pressure <90/60 + Resting Heart Rate >62 + Resting 45-59 + Resting HR <5 + HAV(ElteHRV) <6 + HRV (Elite HRV) 65-80 + HRV (Elte HAY) >85 * Blood Glucose >5 mmol/L * Blood Glucose 4-5 mmol/L * Blood Glucose <4mmol Resistance Training: Resistance Training: Resistance Training: qrur Goal Specific nee 618M + Hypertrophy yea Reps + Strength there Rest between sets + Fat loss 7 Rest between sets + Performance Conditioning Concitioning Conditioning Aerobic Geal Spe Anaerobic [Metabo Neural Strength Endurance Aerobic Goal Specific Max/Supra-max Strength Alactic Anaerobic,STEPS TO USE THE CONTINUUM Take as many metrics as is reasonable. Some people will do them all, some will only do the minimum. At minimum, we suggest resting heart rate and blood pressure. They are the easiest and most non-invasive metrics to perform and can be taken at home with minimal equipment and often. RHR and BP should be taken upon waking, in the late afternoon, and before sleep initially. The worst score is your score, and the worst time of day on that score is your time to take future readings. Blood pressure aberrations should be the number 1 concern. Refer to GP at >140/90 or <90/60.STEPS TO USE THE CONTINUUM Find the metrics on the continuum. Match the metrics with the variables of the program. This is where you will start. The goal is to drive metrics toward the middle of the continuum. Once the middle is achieved you are ready to use mixed methods and goal-specific training. Unless your metrics are incredibly bad this usually takes 5-8 weeks up to a few months.STARTING ON THE THE CONTINUUM Matri Y | Low | | Inrange | High | Y | tart on Start on Goal S| ifi Beastmode side metas Leastmode sidePHASE 1 EXAMPLE CLIENT Male Resting HR: 78 Blood Pressure: 153/91 *Contact GP HRV: 48 (Elite HRV) Resistance Training Priority: Metabolic Methods: Low intensity Strength Endurance, Sub-Max Hypertrophy (RPE to 7, or 3 RIR) Frequency: 2-4 days per week Conditioning Priority: Aerobic Methods: LISS up to 70-75% HR max, Aerobic Interval Training (90 sec- 4+ minutes) Frequency: Daily or 4+ days per weekPHASE 1 EXAMPLE CLIENT Notes: Client failed multiple mobility and flexibility tests (Client expresses concerns of being “tight’) Client concern - Lower back pain and failed flexion/extension tests Client concern - Muscles “on fire” when exercising, even with low intensity movements like climbing stairs Client concern - Often breathless during low exertion (refer for doctor's clearance and blood pressure) Client has carb cravings, especially in the evening, but feels fatigue/lethargy after carb mealsPHASE 1 EXAMPLE CLIENT Female Resting HR: 65 Blood Pressure: 85/55 *Contact GP Resistance Training Priority: Neural/Mixed Methods: Hypertrophy/F unctional Hypertrophy to technique fault. Sub- max Maximal Strength Frequency: 3-5+ days per week Conditioning Priority: No current priority, goal specific - Power for passing/hills Methods: HRI Prowler, Hill Sprints, 5- 20 seconds output, recover to I30BPM, Crosstrain HICT spin bike (10-20 min/RPM 30-40) Frequency: 2-3 per weekPHASE 1 EXAMPLE CLIENT Notes: Client concern - Feeling faint when standing quickly. Use caution on seated/lying high Valsalva exercises (e.g, Leg Press) Client concern - Upper back pain (hyper kyphosis). Prioritise T. spine, scapula resistance exercises, lengthened ROM exercises for pec minor, internal rotators, upper abdominals Client concern - Client reports great endurance for weekend runs, but no power to pass or climb hills Use hand measuresPHASE 1 EXAMPLE CLIENT Male Resting HR: 58 Blood Pressure: 117/67 Resistance Training Priority: Goal Specific - Hypertrophy Methods: Hypertrophy/Strength Endurance Frequency: 4-6/week Conditioning Priority: No current priority/not needed this phase Methods: N/A Frequency: N/APHASE 1 EXAMPLE CLIENT Notes: Client recovered from last bodybuilding show, maintaining 13- 15%bodyfat. No conditioning needed No noticeable structural issues All ROM tests passed No current injuries Judges from show: Improve thickness: chest, hamstrings, posterior delt,upper mid-back. Needs to come in slightly leaner for next comp