By Dr. Andy Galpin

In episode 4 of a 6-part series, I explain how to design an effective training program for fitness, health and longevity through a 10-step approach.

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We cover goal setting, exercise selection, balancing, recovery periods and real-world challenges. I also provide a year-long training example that considers sleep, sunlight and social connection.

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The program is modifiable for personal fitness goals and experience.

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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

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