Considerations for Creating Effective Fitness Programming

-

 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










Comments

Post a Comment

Popular posts from this blog

Fitness Tip # 3

-
Image
Consistency Q: Coach what is something I can easily do to ensure I will get the most out of a strength and conditioning program? A: Consistency.   Keep showing up and give your best effort every time. There are always circumstances and events that are unplanned that can get in the way (this is life). The most important thing is that as soon as you can, get right back on track! Don't beat yourself up because you got the flu, a flat tire, etc. This is not an excuse to go back to being lazy! Everyone is going to encounter a roadblock at some point. It's what you do after those moments that will allow you to continue to make GAINZ!
Read more

1/4 squats, 1/4 results

-
Image
    When I was a high school athlete, I knew little about the benefits of training the posterior chain. It wasn’t my fault that my first experience of weight training was a high school P.E. coach that said to do: 3 sets of 10 reps on the bench, curls, and triceps push-downs for every single workout, every time we lifted. For legs, we ran timed miles and used the leg press for calf raises while reclining in the seated position. Back then I didn’t question my coaches but honestly, they wouldn’t have had answers. Lucky for me, I only participated in this “closed-minded” form of strength training for roughly two years. For my junior year my school hired J-Rod to train the wrestlers, football players, and anyone else that would show up, he only cared about consistency!     I was one of the first athletes to train with this monster of a man. Our group of athletes was enlightened and change was good. The first workout was box squats. I have to admit I was thinking what in the hell is goi
Read more

Nutritional Density!

-
Image
Snack on foods that are high quality and packed with nutrients. This is a twist on a granola style bowl. With a few simple ingredients you can gather vitamins & minerals to fuel your energy needs.  1. Handful of Raw Pecans 2. Handful of Raw Walnuts 3. 1 TBS of Coconut Milk Cream 4. Handful of Blueberries 5. Real Salt *Increase quantities as needed. Use your favorite berry or mix in a variety  
Read more