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Principles of ProgressPrinciples of Progress
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Work/w=3840,quality=90,fit=scale-down)
Deliberate progression/w=3840,quality=90,fit=scale-down)
Iterate/w=3840,quality=90,fit=scale-down)
Composability/w=3840,quality=90,fit=scale-down)
Be better, be specific/w=3840,quality=90,fit=scale-down)
Focus on what matters/w=3840,quality=90,fit=scale-down)
Measure what matters/w=3840,quality=90,fit=scale-down)
Force adaptation/w=3840,quality=90,fit=scale-down)
Microprogressions become progress/w=3840,quality=90,fit=scale-down)
Make it a game/w=3840,quality=90,fit=scale-down)
Be flexible/w=3840,quality=90,fit=scale-down)
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3) Composability
Build a fitness system using components that fit your goals.
Composability is a principle of systems design that refers to the interoperability of system components.
A highly composable system consists of components that can be selected and assembled in various combinations like LEGO bricks.
Components can be stacked, swapped in and out, or altered, exponentially increasing the possible configurations.
This concept applies not only to software, but as Packy McCormick points out in Idea Legos, composability is what allows knowledge to accelerate human progress.
That’s what powers the increasing pace of innovation. Discoveries become inventions become building blocks become inventions become building blocks, ad infinitum.
Composability applies to training systems as well.
Being able to create mental models for the pieces of your Engineered Fitness system that are interchangeable allows for nearly infinite combinations of exercises to fit your preferences.
Composability in Fitness
Understanding exercises that serve the same function unlocks an endless possibility of workout frameworks.
In 2) Iterate, a distinction was made between 'strength' exercises and 'hypertrophy' modules. To summarize, the goal of strength exercises is to lift as much weight as possible, while to goal of hypertrophy exercises is to exhaust specific muscles.
Most strength modules will only contain one exercise, so swapping those exercises is pretty straightforward because there might only be a few variations available.
In the hypertrophy module, each exercise has a specific function. Compound exercises that share prime movers are interchangeable with each other. Isolation exercises that share prime movers are interchange with each other.
A prime mover is the muscle group that is responsible for producing most of the force in the exercise.
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