Tag Archives: structure
There are a lot of different ways to structure a program, typically because of the specific needs of the person it is for, however for those of you who want to achieve the following:
– Fitness (improved CV/VO2 Max)
– Better Body Composition (lose body fat & increase lean muscle)
– Improve Mobility/Flexibility
– Aquire Skill
– Improve mental health
This simple structure idea will help you plan your workouts to achieve all of the above.
Program Design 101:
– Warm Up – 5min
– Mobility – 10min
– Strength &/or Skill Element – 20min
– Metabolic Conditioning Section – 15min
– Flexibility Enhancement – 10min
– Warm Down – 5min
Looks simple enough, doesn’t it.
Here is what a workout might look like:
– www.youtube.com/watch?v=D8QxbtcA5hU – Routine example
– A1: Deadlift, A2: Press 5-3-2-5-3-2-5 – Reps dictate the weight
– B1: Loaded Carry 20m, B2: 400m Sprint – AMRAP in 15min
– www.youtube.com/watch?v=Ia5ZTVQnsBw -Routine example
– Foam rolling & short meditation
You will notice the workout is nothing special, however it covers multiple facets of fitness for those who want an all round package, rather than an ultra specific one.
How does it all work?
Skipping allows for a nice warm up and also some skill/coordination practice, as does the mobility routine example.
The strength is set in an example of a 5-3-2 wave to allow for muscle potentiation, both exercises hit the major muscle groups of the body. When the metabolic section beings you will gain more strength from the loaded carry along with power/CV/endurance/fat loss from the sprints.
Finally you have a nice example stretching routine followed by some gentle foam rolling and meditation to bring clarity of thought and lower the stress of life.
What is written above isn’t gospel, it’s an example, a good example mind you but ann example never the less. You can adapt it however you see fit.
I wrote something similar not too long ago but I had a question from a couple who train together in terms of wanting a very easy workout set/rep range to follow while also not getting bored. Not an easy question to answer if I’m honest, after all, what people find boring is very subjective.
If I had to give some advice to help people around the dull notions of training It would be to use a DUP style of rep/set rotation and train 2-3 days per week covering the following movements: Push, Pull, Squat, Hinge, Loaded Carry* (exercises can be of ones own choice).
The sets/reps would be as follows for a nice simple guide:
Selection A – 8×3 – Heavy
Selection B – 5×10 – Light
Selection C – 6×6 – Medium
As for exercises for each rep range I like to keep it simple:
Selection A – Front Squat, Incline Press, Deadlift, Pull Up
Selection B – High Bar Squat, OH Press, RDL, Chin Up
Selection C – Low Bar Squat, Close Grip Bench, Trap Bar DL, Row
*Loaded carries are great for conditioning, fat loss and much more, You can keep the distance the same and change the weight, the weight he same and change the distance, follow the link for more ideas.:
What I have written above is nothing new or ground breaking, it’s basic but it works for the majority of people for the following reasons:
– Hits muscle groups 3 times per week
– Hit minimum of 100reps rep muscle group per week
– Optimises recovery opportunities
– Stimulates, not annihilates the muscles (better for naturals)
– Staves off boredom
– Allows a simple linear progression with fractional plates (0.25kg)
Try it for 3 months and add small amounts of weight when your form/speed on the bar is solid, so an RPE of 8. Try not to rush the progress, you’ll often find the lifter who lifts the longest often becomes the strongest and makes the most progress in the end.
Lifting is easy right?
You just go in, pick up a weight and lift it over and over again.
Sounds simple enough. Surely having good form is all you need to remember?
Actually the order of your workout can make a big difference to h0w you perform or even the results you get.
The basic structure of a workout is as follows:
You can use various different styles to fit this structure that will provide some very varying results.
There are Max Effort Sets, Eccentric Sets, Super Slow Sets for building strength.
Super Sets, Giant Sets and Drop Sets for Hypertrophy.
HIIT, PHA and Complex’s for Fat Loss.
Your options are endless and they all follow the basic structure above.
Over the next few days I will give you some basic 3 day example of all styles I listed above.
Keep your eyes on the page for them.