Previously, I posted examples of different training exercise programs/workouts I created for a few clients, and myself. These programs noted the different approaches taken for each person, though shared underlying concepts were visible. Fundamentals such as flexibility/mobility work, cardiovascular work, and resistance work were included in each design, with a focus on warm-ups,cool downs, and safety present. These are basic elements that a program should include in order to create a person who is healthy and fit. Today I want to talk more about how I design training exercise programs: specifically how meeting the evolving demands of the person is necessary.
To some people, working out is just the same repetitive movements,day after day, week after week, month after month, year after year. The order never changes, the repetitions never change, the sets never change, etc. If this is you, you are not doing it right. It is true that a structured program will have a set design and that a person adheres to this for weeks or months.However, cycling of programs is paramount. This means that a person should engage in varied programs over time. Often this means starting a new program;other times it simply means adjusting the current program. Regardless of the method, the program should change the level of stress a person receives via volume of resistance training, time under stress, distance of run, extension during flexibility work, or other adjustments.
The reason for these adjustments is to address the adaptive nature of the body, break up potential monotony/boredom, and to add new skills. This is a simplified explanation. Taking it a step further, one can break down these areas. The body has a finite ability to adapt to training stimuli. For example, if a person does 3 sets of 10 on the bench with a weight of 225, he or she will have a response to the reps. Depending on the person, after 4 to 12 weeks this adaptive process will slow and then stop. In order to continue the adaptive process (read growth), the weight, repetitions, or number of sets must increase. Arguably, a person could keep the numbers the same, opting to instead adjust rep speed and rest between sets, but eventually reps, sets, or weight would still need to be increased.
Boredom with workouts is an unfortunate side effect of undergoing a prolonged workout program. In order to achieve maximal results, it is often unavoidable in the short term. That is one of the reasons why I change programs up every 4 to 12 weeks; it helps stave off boredom and lack of interest. A person experiencing boredom or lack of interest can begin to miss workouts, have lackluster enthusiasm, and experience a decline in success.
When designing a training program, achieving a faster sprint time, higher one rep max, or greater output in any area may not be the end goal, or at least not the only end goal. For example, when a person unfamiliar with working out begins the process, he or she must learn how to do the movements correctly. This is essential for safety and applies to any style of training or working out, including but not limited to running, resistance training,and martial arts. Skill training is not just important for beginners either. The process is generally ongoing; one can always learn a new skill. After 13 years of working out, I am still learning new skills. When learning the skill, the focus is on the form, not necessarily output.
When I design training program for myself or anyone else,I must consider these things. Though some people think of working out as “just lifting weights” or “just running”, there is a thought process that must accompany it for continued success. Mindlessly approaching your workouts or training might yield results, but those may not be the best results possible.This applies to any style of working out, including Crossfit, biking, running, general resistance training, powerlifting, bodybuilding, sport-specific training, and martial arts.
Comments