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
- 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
- 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
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