Sunday, March 9, 2008

Avoiding Boredom

All too many times people complain about becoming bored with their training. This often spawns looking for new ways of training. Heck, we have all been there. Currently I have a new client that was on the same program for 7 years!!! Ouch, if that doesn't serve as demotivation I don't know what does!

Doing something new for the sake of change isn't always the best method, but I am reminded of the fact that really anything works...for awhile. Sure, the most ill conceived training programs can make someone get past a plateau however, this doesn't mean in the long run they will remain helpful. In fact, remaining on a badly designed program will result in possibly worse stagnation and injury.

This doesn't mean that program have to be confusing an overwhelming. Often for clients that I design home programs for I will alternate three distinct training methods.

Density: Training for time
Ladders: A Series of ascending or descending repetitions
Power Circuits: A circuit based

If you use the list I posted prior about various pulling and pushing combinations you will notice that setting up a good fitness program won't be very difficult.

If we examine a three day a week program we can use a system of the following:

Day 1: Density Training
  • Select two exercises, 1 upper, 1 lower
  • Alternate between the two by performing sets of 5
  • Start by trying to perform as many sets as possible in a 10 minute period
  • Use a load typically you could achieve 10 repetitions
Day 2: Power Circuit

  • Select 3-5 drills that follow: 1 upper push, 1upper pull, 1 lower pull, 1 lower squat, 1 trunk
  • Set repetitions to no more than 12 per set
  • Your rest intervals between exercises should be no longer than 60 seconds
  • Perform 3-5 rounds
Day 3: Ladders

  • Select one conditioning based drill and follow ladder of 10/15/20/25
  • Select one strength drill and follow ladder of 2/3/4/5
  • Alternate the two resting 60 seconds after conditioning and up to 90 seconds on the strength
Use exercises that compliment each other and create a well-rounded program. Send me your ideas or questions at josh@sandbagexercises.com

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