Routine Critique Request

netbgfarre0l

Goal: increased neurocognitive function via cerebral blood flow and growth factors (gh, igf-1, BDNF, osteocalcin, etc).

Exercises: Olympic lifts and plyometrics. Frequency & Duration: 70 minutes (including warm-up and cool down), six times per week, supervised to ensure safety, form, and protocol adherence.

Main Exercise Protocol
30 minutes of working sets, 60 – 75s rest between sets for a total of 15 sets.

Weeks 1-4:
Moderate intensity (50-60% of 10 RM) Frequency: 3-4 times per week Volume: 15 sets of 10 repetitions
Weeks 5-8
Increase to moderate-high intensity (65-75% of 10 RM) Frequency: 4-5 times per week Volume: 15 sets of 8-10 repetitions
Weeks 9-12
Further increase to high intensity (80-90% of 10 RM) Frequency: 5-6 times per week Volume: 15 sets of 6-8 repetitions
Weeks 13-16
High-intensity (95-105% of 10 RM) Frequency: 6-7 times per week Volume: 15 sets of 3-5 repetitions

AnnPT77

I don't know how much advice you'll get here. Your goal is pretty specialized and technical. Nearly all of us are regular duffers, not trainers or registered dietitians, or any other kind of expert.

That said, I have to admit I'm surprised to see a goal mainly about neurocognitive function that describes a program that appears to be only strength training/plyometrics, with nothing mentioned about cardiovascular exercise, nutrition, or supplements. Strength training and plyometrics are great, and can have diverse benefits . . . but in my limited personal understanding I don't think those are necessarily the only useful or maybe even main interventions for that kind of goal. Perhaps you're doing other things, but it might be useful to mention that context.

But I'm just a regular ol' idiot on the internet, not an expert.