Episode Summary
In this episode of Past Your Prime, Craig and Alex break down the Exercise Standard and the fundamentals of workout programming. They start with an injury update, discussing Alex’s wrist rehab and Craig’s ongoing neck recovery. The conversation explores how injuries evolve, the importance of biomechanics, and why monitoring pain generators is critical for effective rehab.
The second half of the episode dives into strength training principles, including the three exercise standards, how to balance general vs. sport-specific training, and the six functional movement patterns that create a strong foundation for any fitness level.
What You’ll Learn in This Episode:
The Three Standards of Exercise
- Rehab Standard – How to manage injuries, improve tissue capacity, and restore movement
- Exercise Standard – The foundation of movement mastery, training consistency, and injury prevention
- Performance Standard – High-level athletic training, sport-specific programming, and maximizing performance
General Strength vs. Sport-Specific Training
- Why general strength and conditioning should always come first
- The role of prehab in injury prevention and sport preparation
- How injury history impacts programming more than general trends in a sport
The Six Functional Movement Patterns (Master these before focusing on specialized training!)
- Squat – Lower body pressing (front squat, back squat, goblet squat)
- Deadlift – Lower body pulling (hinge patterns like Romanian deadlifts)
- Split Stance Movements – Lunges, step-ups, and single-leg variations
- Upper Body Pressing – Push-ups, bench press, overhead press
- Upper Body Pulling – Rows, pull-ups, and lat pulldowns
- Core Stability & Rotational Control – Anti-rotation exercises, carries, and twisting patterns
How to Program Smarter Workouts
- Progressive overload – How to increase strength without injury
- Balancing volume, intensity, and fatigue for sustained performance
- How daily stress levels impact workouts and the importance of active recovery
- Why stability and coordination are just as important as strength
Common Training Mistakes & How to Fix Them
- Why people struggle with squatting and hinging – Correcting poor movement patterns
- Over-reliance on machines – The dangers of neglecting free weights and functional movement
- Loss of coordination over time – Why movement quality declines and how to prevent it
How Training Evolves Over Time
- Craig shares his evolution from trainer to strength coach to physical therapist
- How to identify your REAL problem – Is it consistency, movement quality, or injury?
- The impact of life stressors on training and how to make individualized adjustments
Key Takeaways from This Episode
- If you can’t show up consistently, your program doesn’t matter
- General strength training should be the foundation of any program, even for athletes
- Prehab is not rehab, but it plays a critical role in preventing injuries
- Master the six functional movements before shifting focus to skill work
- Training should adapt to stress levels to prevent burnout
- A well-balanced program accounts for strength, endurance, speed, and coordination
Listen & Subscribe
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- Subscribe on YouTube: Watch Here
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FAQs: What You Need to Know About Exercise Programming
What is the Exercise Standard?
The Exercise Standard is a structured approach to strength training and movement mastery. It ensures that people build a strong foundation, whether they are recovering from an injury, maintaining general fitness, or training for peak performance.
How should I structure my workouts for strength and endurance?
An effective workout plan follows progressive overload, balances volume and intensity, and includes functional movement patterns like squats, deadlifts, pressing, and pulling.
What are the most important movement patterns for long-term fitness?
The six functional movements—squat, deadlift, lunge, upper body press, upper body pull, and core stability—form the foundation of a well-rounded training program.
Why does general strength training matter for athletes?
Even for sport-specific training, general strength and conditioning builds durability, power, and injury resilience. A strong foundation allows for more effective skill development and long-term athletic performance.
