Coach,
Per your certification course, the layout for a full body OCTS layout could look like this:
Ecc day/iso day/con day
A. Squat
B. Press
C. Hinge
D1. Assistance
D2. Assistance
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How would you layout the system for an upper/lower split? How would you layout the different methods of contraction?
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Would you pick four main lifts? Squat, hinge, press, and pull?
Your guidance is appreciated.