Timm R is a long time client of mine, having worked with me for eight years. He runs a half-marathon at a per mile pace in the 6s, has one-rep maxes on the deadlift and squat in the 500s, and is all around a strong and conditioned guy.
He is still working with me today because he keeps seeing progress, plus it is convenient for him. When Timm began working with me, he had some workout experience as well as some time with another trainer. The program that follows is the most recent iteration of his training program.
Timm, like all my clients, is a working professional. He also travels personally several months out of the year. Even with work demands and a busy personal schedule, we have always been able to see progress.
Goals of This Program
The expected outcome of this program is that you will become stronger and more conditioning. This means you will have improved strength, conditioning, skill, and mobility, which are the four categories of fitness I assess. Again, the four categories of fitness I assess are
- Strength
- Conditioning
- Skill
- Mobility
The underlying areas of these categories are including improving maximal strength, the ability to run, performance on conditioning workouts such as metcons and circuits, improved range of motion of the joints with and without loading, and an improvement in the number of skills you have as well as your proficiency in those areas.
How Progress Occurs
Progress occurs through a periodized strength and conditioning program that progressively overloads intensity of movements. For example, loading over time increases, as does run pace. There will be some ebb and flow—the increase is intensity is not liner, but in waves—but that overall trend is upward.
Basic movements—such as the squat, bench press, deadlift, and running—will be repeated over time, while others, such as those included as assistance exercises or in metcons, will vary over time.
By repeating a movement over time we can improve that movement. Repetition equals progress. As simple as it seems, some people do not put enough time on a movement to see necessary progress. Weekly repetition of movements such as the squat, bench press, deadlift, and running allows:
- A gradual increase of intensity
- Opportunity to assess form inefficient
- Enough volume for performance to improve
- Time for changes in form to become habit
Any athlete or even individual at the gym who has become really good at something—from powerlifting to running to gymnastics and beyond—has put in the hours repeating the movements in order to see improvement.
A good program + time + effort + consistency = progress.
The Program
Contact me to get the program for free.
Additional Points to Consider
A workout program is only part of the process. With it alone you may see progress, but the progress will not be as good as if you consider and focus on these additional points. The maximize the strength and conditioning results of this program, be sure to focus on:
- Assessing form
- Nutrition
- Recovery
Assessing form simply means looking at the ideal form and comparing yours to it. If you see inefficiencies in your form, work to correct them. What these are vary from person to person as well as movement to movement and need assessed at the individual level.
Nutrition is essential to progress toward any goals and works in conjunction with any workout program, including this strength and conditioning program. What you need to eat is to be determined by you. The exact calories, macros, timing, and other factors, such as food type, must be assessed relative to your overall goals for this program.
Recovery include sleeps and time off from the gym. However, it is not just a matter of time but also a matter of quality. Quality is sleep is what someone needs, not just sleep. Quality down time is what someone needs, not just down time. Exactly how and what quality and type of recovery approach you need depends on a few variables.
These areas, as well as implementation of this program overall, are something I can help with if you enter one of my programs.
Summary
And that is it. This is a simple but effective strength and conditioning program that will improve your:
- Strength
- Conditioning
- Skill
- Mobility
A good program + time + effort + consistency = progress and that is what this program for strength and conditioning provides. It focuses on:
- A gradual increase of intensity
- Opportunity to assess form inefficient
- Enough volume for performance to improve
- Time for changes in form to become habit
As long as you put in the work—including assessing form, eating for progress, and recovering well—you will see progress. Have questions or need help with the program? Message me on social media or via email.
And that is it. Have questions? Let me know on social media. You can click the links here, or just look up Nathan DeMetz Personal Training on Facebook and Instagram.
Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.
Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.
To work with Nathan directly on your personal training goals, contact him today!