The Beginnings of Programming

It seems to be the major question that comes up over and over again, where do I begin? A program without any thought is just a bungle of exercises. This would not be much different than most aerobic classes, P.E. classes, or other very poorly organized fitness programs. The problem most people experience is an overwhelming amount of information. Tell me if this has ever sounded like you when a buddy asks about what type of training you are performing....

"Oh, right now I am on a Westside lower body max effort day, then I am going to do some kettlebell ladders, and then finish off with a Power Circuit."

Independently these are all sound training programs, however, all thrown together and they become a giant train wreck. The reason is that all of the programs above are well thought out training methods, but are programs in themselves because they have pros and cons. The cons have been minimized to make them effective training programs. However, if you start adding in additional work without consideration of how this may impact your recovery from training then you are just as loss as the individual that throws random exercises together.

So, where do you start? Of course a proper needs analysis should be done, however, let's not make this any more technical than we really have to. Remember we don't want to suffer paralysis by analysis. If we think about movement we have a few different options.

Lower Body Pulling:
Deadlifts
RDL
Single Leg
Swings
Snatches
Cleans
Functional Leg Curls
Step-ups

Squatting:
Back
Front
Olympic
Low Bar
Box
Lunges
Pistols

Upper Body Horizontal Pressing:
Bench Press
Dips
Push-ups

Upper Body Horizontal Pulling:
Dumbbell Rows
Renegade Rows
Bodyweight Rows
Band Rows

Upper Body Vertical Pressing:
Military Press
Push Press
Push Jerk
Handstands
Handstand push-ups
Windmills
Get-ups

Upper Body Vertical Pulling:
Chin-ups
Pull-ups
Pulldowns

Rotational Drills:
Woodchops
Full contact twists
Side Planks

Flexion Drills:
Sit-ups
Get-ups
Leg Raises
V-ups

Resisted Flexion:
Planks
Fall-outs

This is just to mention a few of your hundreds of options especially as you begin to vary implements and other training tools.

Our very popular Power Circuits are a result of the above philosophy. Often we will select drills from the varying categories which provides body balance and promotes recovery.

For example:

Day 1
Lower Body Pulling
Upper Body Vertical Pressing
Lower Body Squatting Unilateral
Upper Body Vertical Pulling
Rotational Drill

People may have an arguement with making things so simple, but that is because such a philosophy empowers individuals to make their own training programs and takes away from their complicated sounding philosophies. Such a program that was rotated could provide any level of lifter with phenomenal results and it doesn't have to be complicated to be effective!