DIPLO ENTREN PERSON MOD9 CLASE 1 VIDEO 1

Main ideas / lessons conveyed

• Class structure & final activity

  • The instructor introduces himself and explains how the final activity works: students must submit a training plan (recommended before evaluation because activities accumulate points).
  • The class includes a ~2-hour break where questions can be handled via chat and the presentation can be revisited.

• What the student must build (core methodology)

  • Create a training plan for one microcycle (one week).
  • The week’s plan must be adapted to:
    • Number of training days (e.g., 3, 4, 5, 6 days)
    • Training level: beginner / intermediate / advanced
    • Goal/objective (especially hypertrophy; also strength/endurance/definition)
    • Sex (male/female) and any injuries/limitations

• Training-plan variables that must be justified

  • Warm-up base (to reduce injury risk and prepare the body)
  • Main phase prescribing the plan according to the objective, including goals such as:
    • Muscle growth (hypertrophy)
    • Strength
    • Endurance
    • Definition
    • Maintenance
  • Within the main phase, the plan must define and justify:
    • Rest times (e.g., rest between sets and across training days)
    • Sets per muscle group
    • Repetitions (rep range)
    • Intensity/load
    • Frequency (how many days per week a muscle is trained)
    • Exercise selection (depending on level/injuries)
    • Tempo / muscle action emphasis
      • Eccentric/concentric/isometric timing preferences are included (e.g., eccentric emphasized)
    • Optional notes like cardio/cool-down (cardio is not required for the activity)

• Key hypertrophy-specific recommendations summarized

  • Rep range for hypertrophy: generally ~6–12 reps as an “optimal” range (with hypertrophy possible over broader ranges, e.g., “3–30” mentioned in summary form).
  • Intensity: “close to failure” with ~2 reps in reserve (RIR=2), with later notes indicating intensity around 70–85% of 1RM.
  • Sets
    • Rest times recommended (example given: ~2 minutes).
    • Hypertrophy volume framed using sets per week:
      • example “optimal” range ~10–20 sets
      • monitoring may allow more (example mentions 24 sets for lower body)
  • Frequency
    • Generally twice per week per muscle group for hypertrophy rather than once.
    • Example principle: split a muscle’s weekly work across 2 sessions.

• Practical constraints for programming

  • Max 2–3 muscle groups per day (to support recovery and adequate growth signaling).
  • Full-body “everything in one day” is discouraged for hypertrophy because:
    • it creates too many sets
    • it can reduce recovery time and compromise protein synthesis/growth

• Use of an example plan (what it contains)

  • A worked example is given for an advanced female targeting muscle mass increase with:
    • Lower body hypertrophy emphasized (higher weekly set totals than upper body)
    • Upper body sets lower to maintain rather than grow strongly
    • Rep-range decisions:
      • below ~6 reps → more strength focus
      • above ~12 reps → more endurance focus
      • range used: 8–12 reps
    • Intensity: close to failure, 2 RIR
    • Tempo: eccentric ~2 seconds, concentric ~1 second
    • Frequency: lower body twice/week, upper body once/week

• How to distribute sets across the week

  • Step-by-step approach demonstrated:
    1. Determine how many training days
    2. Choose weekly set totals per muscle group
    3. Split by frequency across the week
       • e.g., if glutes total 24 sets/week and frequency = 2 → split into 12 Monday + 12 Friday
    4. Assign exercises to days and choose 3–6 sets per exercise (example rule-of-thumb)

• Warm-up methods (methodology + options)

  • The activity requires at least one warm-up method.
  • Warm-up prepares:
    • muscles
    • ligaments/tendons/joints
    • the central nervous system
    • and reduces injury risk, especially before high-intensity work.
  • Four warm-up types described:
    1. General warm-up (very gentle cardio)
       • e.g., elliptical/treadmill/walking 10–20 minutes
       • ideally in an easy/warm-up heart rate zone
    2. Proximity sets (warm-up by muscle group)
       • first heavy exercise: light weights, higher reps
       • example: 1–2 sets of 15–30 very light
       • repeat when switching muscle groups
    3. Flexibility (generally not recommended for hypertrophy phase)
       • excess stretching can interfere with performance/strength output
       • sometimes used depending on goals/athletes/older adults
    4. Joint mobility
       • controlled joint movements/circles for involved joints (brief, ~1 minute stated)
  • Recommendation for hypertrophy planning:
    • Proximity sets + joint mobility (optionally after gentle general warm-up)

• Monitoring body composition & choosing phases

  • Class contrasts:
    • Muscle gain (hypertrophy/bulk) vs fat loss (cut/definition)
  • Why doing both simultaneously is difficult:
    • Bulking needs a caloric surplus
    • Cutting needs a deficit
    • a deficit can prevent reaching intensity needed for growth; intense cardio/HIIT can hinder recovery for hypertrophy
  • Emphasis on measurement/evaluation, not guessing:
    • track body fat % and muscle mass % to judge progress
  • Common target ranges mentioned (baseline/optimal examples):
    • Healthy body fat: ~30% women / 20% men
    • Hypertrophy “optimal” targets: ~12–15% men / 18–22% women
    • If body fat is too high: consider definition first
    • If body fat is too low (example noted): may impair healthy hormonal environment and muscle gain
  • Growth/weight change rates (general guidance):
    • Muscle gain:
      • beginners: roughly 1–1.5% body weight/month
      • advanced: up to ~0.5 kg/month (example: 100 kg → ~500 g/month)
    • Fat loss:
      • up to ~1% per week (example: 100 kg → ~1 kg/week)
    • faster changes can risk losing muscle mass due to aggressive deficits

• Bioimpedance / anthropometry and limitations

  • Anthropometry (in-person) includes:
    • weight, height, perimeters/diameters, skinfolds (plicometer/caliper)
    • formulas estimating body fat %, muscle mass %, visceral fat %, etc.
  • Bioimpedance scales (practical but less precise than DXA):
    • feet-on sensors + hand electrodes
    • brands mentioned: “InBody” and Omron
    • notes on cost/availability
  • DXA:
    • more precise but expensive; typically for universities/research
  • Online limitations:
    • approximations using body measurements or nutritionist-provided data
    • emphasizes that photographs/guessing are unreliable

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Methodologies / instructions (detailed bullet points)

A) Final activity: training plan for one microcycle (one week)

• Create a cover page including:
  • student name
  • registration number
  • activity number (clarified as activity 4)
  • certification type
  • date of completion/delivery
• Deliver format
  • PDF preferred (Excel allowed for the file-based example)
  • Handwritten is acceptable if converted to PDF
• Upload/submission
  • Recommended to submit before evaluation
  • Optional: send a preview to an advisor for feedback
• Plan constraints
  • Must be programmed for one microcycle (1 week)
  • Must be adapted to:
    • number of training days
    • training level (beginner/intermediate/advanced)
    • injuries/limitations
    • goal (hypertrophy/strength/endurance/definition)

B) Warm-up requirement inside the activity

• Include at least one warm-up method (you can include 1–3).
• Warm-up purpose:
  • prepare muscles, tendons/ligaments/joints, and the central nervous system
  • reduce injury risk
• Choose from:
  • General warm-up (gentle cardio)
    • 10–20 minutes very gentle activity
    • ideally within an easy/warm-up heart rate zone
  • Proximity sets (by muscle group)
    • for the first heavy set/exercise: 1–2 sets of 15–30 with very light load
    • repeat the idea when switching muscle groups
  • Joint mobility
    • brief joint circles for involved joints
  • Flexibility
    • generally not recommended for hypertrophy phase (may be used depending on goal/individual)

C) Main training plan variables that must be specified

• Rest periods
  • Rest between sets and within the schedule must be intentional
  • Provide justification for durations (e.g., 30s vs 2min vs 5min) based on the goal
• Sets per muscle group
  • Total weekly sets depend on:
    • objective (hypertrophy vs other)
    • recovery and monitoring
  • Example guidance:
    • hypertrophy “optimal” between 10–20 sets (monitoring can justify higher)
• Repetitions
  • Choose reps based on goal:
    • <~6 reps → strength focus

    • ~12 reps → endurance focus

  • Example hypertrophy range used: 8–12
• Intensity / load
  • Use load close to failure
  • Example: ~2 RIR
  • Later notes include roughly 70–85% 1RM
• Frequency
  • Weekly frequency split influences hypertrophy:
    • example statement: biceps work twice/week rather than all in one day
• Exercise selection
  • Choose exercises based on:
    • athlete level
    • presence/absence of injuries
  • Beginners may benefit from exercises with drawings/visual references
• Tempo / muscle action
  • Specify execution tempo:
    • example: eccentric 2 seconds, concentric 1 second
  • Isometric emphasis is discussed but framed as having no strong evidence support for hypertrophy

D) Weekly distribution procedure (example-driven)

• Determine training days (e.g., 6 days, Mon–Sat).
• Split weekly set totals across days according to frequency.
  • Example: glutes total 24 sets/week
    • frequency = 2 → 12 Monday + 12 Friday
• For upper body:
  • if chest totals 9 sets/week and training once/week → keep it to 9 sets on that day
  • if chest needs more growth → increase sets (e.g., toward 15–20) and split across two days
• Decide per-exercise set counts:
  • example states 3–6 sets per exercise

E) Daily structure constraint

• For hypertrophy:
  • No more than 2–3 muscle groups per day
• Rationale:
  • supports recovery/protein synthesis
  • avoids excessive daily set totals that may reduce growth likelihood

F) Use of provided Excel template (when applicable)

• Instructor references an Excel file with tabs such as:
  • cover page
  • training plan
  • considerations (personalized)
• Students must:
  • update name, registration, certification, activity number, delivery date
  • fill in their own conclusions on why volume/intensity/frequency were chosen
  • use the template to distribute weekly set totals across days

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Speakers / sources featured (as named in subtitles)

• Javier Bolos Aguilar (main instructor/teacher)
• Dr. Edgar Ignacio (advisor mentioned)
• Mati Olmedo (participant)
• Mati Henry (participant)
• Eric (participant; also addressed as “teacher”)
• Ana García (participant; microphone/audio mention)
• Fernando (participant)
• Juan José (participant; confirms Excel visibility)
• Claudia (participant)
• Tatiana (biomechanics specialist; taught a prior class)
• Javier Ávila (mentioned alongside Tatiana for exercise/biomechanics learning)
• Henry / Henry Alcalá (participant name appears in Q&A about anthropometry; also “Henry Alcalá” used)
• Isaac (referenced for a protocol for measurements)
• Omron (bioimpedance scale brand)
• Tanita (bioimpedance scale brand)
• InBody (example model/brand mentioned)
• DXA / Dexa (device mentioned; source for precise body composition)