I recently came across an insightful article from one of my go-to sources, HMMR Media, known for its pragmatic approach on athletic training. They offer practical, experience-based knowledge that is informed by scientific principles, blending hands-on expertise with proven, research-backed methodologies. Their approach really aligns with the values that Kinplus and I have been on for some time. The site frequently features coaching greats like Vern Gambetta on their GAINcast and shares valuable newsletters.
Joe Eisenmann, PhD, has been a podcast guest and was recently featured in their newsletter.
In his latest article, Joe suggests a 5x5 circuit protocol, an alternative to the well-known (popularized by Dr. Michael Yessis) 1x20 program. This method is ideal for beginners and younger lifters, emphasizing foundational movement patterns through low-intensity, high-volume training.
I wholeheartedly agree with Joe’s approach. Working with youth and beginner lifters, I’ve found that using partner circuits engages participants, reduces distractions, and enhances learning. It allows each participant to coach their partner while also making progress in their own session.
Example:
Assisted squat using TRX straps promoting full range of motion.
TRX Row
Incline push-up
Barbell RDL
Dead hang (or add retracted scapula)
After completing the circuit, the athlete does a rotational med ball, mobility, or jump exercise while their partner completes the circuit. Three sets take around 10 minutes, while five sets will take 15-20 minutes. Clearly, exercises can be progressed and other exercises can be substituted
Please check out the full article here.
Kinplus stands out because of our evidence-based approach and attention to detail, as shown in Joe Eisenmann's 5x5 protocol. We focus on effective training that helps you master movement patterns. Whether you're new to fitness or have experience, our personalized coaching ensures your progress.
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