Considerations for Creating Effective Fitness Programming

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 WHAT IS THE BEST PROGRAM? 

  

It could be the one that you are doing (beginners). It could be the one you have not done (intermediate). In terms of the best program, I believe the best program is the one that addresses weaknesses and limiting factors. Lower traps, external rotators, neck, low back, GPP, poor mobility, ankle dorsiflexion, hamstrings, VMO, triceps, grip, glutes, etc.  

  

HAVE YOU DONE YOUR PROGRAMS?  

  

Are you familiar with the feeling of performing the superset you have subscribed? Have you made a circuit (AKA Giant set) and do the exercise selected fit the outcome you are seeking? Are you trying to bring up strength in the bench press but not addressing the imbalances in the back and shoulders? As a rule of thumb, I like to program 2-3 pulls for every push with upper body. Can you have a conversation with an athlete and relate to the feeling they get with a 4-0-1-0 tempo back squat?

  

CAN A BEGINNER EXCEL WITH YOUR EXERCISE SELECTIONS? 

  

Compound lifts are king. Squats, presses, chin-ups, deadlifts. These movements are complex and difficult to perform at high intensities. The goal should be that athletes/trainees become proficient at basic to complex exercises. With the proper progressions anyone can increase the complexity of their exercises.

  

TRAINING AGE MATTERS 

  

How long have you been working out? It is important to have training age data before writing a program. With that said, everyone can benefit from a “refresh” or GPP & Hypertrophy focused phase. This will lay the foundation for work capacity and reinforce proper movement patterns as you move into compound movements.  

  

  

LAYOUT OF PROGRAMMING 

  

Athletes and trainees sit a lot. They have tight hips and poor posture most of the day. It's important to implement a warm-up that is focused on improvement in these limitations.

  

- Dynamic Warm-Up 

- Mobilization (banded distractions, foam rolling, lax ball roll-out, massage gun) 

- Activation Exercises

- Strength Bias Warm-up 

- Stretching

- Cool Down










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