The Shiloh Sumrall Podcast: Recent Episodes
Shiloh Sumrall
A weekly podcast covering topics including fitness, business, and lifestyle design hosted by Shiloh Sumrall.
Recap of week two of SXSW 2022.
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Recording from SXSW 2022 on Keynote Speaker Tristan Harris.
For more info on the speaker please visit https://www.tristanharris.com/
To sign up for the free course mentioned in his talk visit https://www.humanetech.com/course
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Recap of day 2 from SXSW 2022 here in ATX. Plus exclusive behind-the-scenes access to a talk with Tristan Harris.
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Updates from day 1 of SXSW 2022.
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I'll be attending SXSW 2022 every day for the next couple of weeks and sharing my conversations and learnings straight from Austin, Texas.
Subscribe to stay in the loop and experience SXSW with me!
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For a detailed look into the topics covered on the show visit the blog.
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For a detailed overview of today's topic visit the blog
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Show Notes
Yearly
- Goals- Any events that you need to peak for?
- If yes, set a schedule around peak performance times
- 4 quarters per year = 4 phases each year
- Consistency > Intensity
- Undulating Volume
- Half Marathon Example
Monthly
- Focus shifts each month to work on different aspects of fitness
- Progress through different types of training each month
- NASM- Other names as well
- Stabilization
- Strength Endurance
- Hypertrophy
- Max Strength
- Performance
- Other goals
Weight loss example- Stabilization Strength, Strength Endurance, Stabilization Strength, Strength Endurance
Hypertrophy Example- Stabilization Strength, Strength Endurance, Hypertrophy, Strength Endurance
Strength Example- Stabilization Strength, Strength Endurance, Hypertrophy, Maximal Strength
Weekly
- Determine how many days you have to work out each week (2-3 recommended)
- Hit all major planes of motion, core training, and accessory movements each week
Upper
Push + Horizontal + Vertical
Pull
+ Horizontal
+ Vertical
Lower
+ Push
+ Pull
Core
+ Rotation
+ Lateral Flexion
+ Extension
+ Flexion
+ Carry
Daily
- Warmup
- Correctives
- Activation & Plyo
- Main Strength Block
- Accessory Block
- Core Training
- ESD
- Cool Down
Variables
- Sets- Aim for 2-3
- Reps- 2-20, Strength 2-5, Hypertrophy 8-12, Endurance 12-20
- Rest- 0-5 minutes, strength 3-5 minutes, hypertrophy 1-1.5 minutes, Endurance 0-30 seconds
- Structure- Big before small (most of the time), Couplets Upper+Lower, Triplets Lower+Upper+Core, Quad Total+Upper+Lower+Core
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