2016
Programming 101
Newsflash, I create the same workout program for everyone. Template that is, the exercise selection is different for every one of my clients, but the template is the same. If I have a severely deconditioned client, we spend more time on the warm up and less time during the actual “workout,” but it’s all the same. In this blog, I will discuss what my template is, that I use for all walks of life. Whether you are a 65-year-old grandmother who wants to spend more time with her grandchildren, to a 40-year-old male that wants to fight back the hands of time.
I use four movements in my programming. Hinge, Squat, Pull, Press. It doesn’t matter what movement I use first as long as it is a compound movement. For example, hinge- deadlift, squat- barbell back squat, pull- pull ups, press-barbell shoulder press and push- bench press. If I use Olympic lifts, they come before the major exercises.
Now, what about reps? Reps aren’t so clear cut anymore. For example currently, I am doing a program right now by Dan John. If you don’t know who Dan John is, I highly suggest you Google him but the program has you doing 30 reps of squats at the end, and this is a mass building program! But that being said I still go by the basics to an extent. 1-3 reps for Strength, 2-5 reps for Power, 6-12 reps for muscular hypertrophy, and 12-16 reps for muscular endurance
Here are some exercises that you can pick from each movement to create a bulletproof program.
Hinge- Deadlift, Kettlebell Swing, Barbell/Kettlebell Clean, Barbell/Kettlebell Snatch
Squat- Bodyweight Squat, Double Kettlebell Front Squat, Barbell Front Squat, Zercher Squat
Pull- Deadlift, Pullups, Renegade Rows, Lat Pull-down, Bicep Curls
Press- Bench Press, Dumbell Press, One-Arm Kettlebell Press, Kettlebell/Barbell Press
If you are exercising three days per week, this is how I would design your workout. Each day I would focus on a different major lift, so on Monday- Deadlifts, Wednesday- Bench Press and Friday- Barbell Back Squats and after the major exercise if it’s a pull I will follow that up with a push exercise or vise versa. Then I’ll add in some carry exercise, followed by a pull and a press exercise again. To finish off the workout depending on the clients conditioning I always end it with kettlebell swings or the battle ropes. By finishing off the workout with some metabolic conditioning, you will burn more calories at rest which is excellent for anyone regardless if you want to burn fat or not.
If you want to get in the best shape of your life, and at a third of the price as it would if you hired a personal trainer contact me at bisbeesfitnessexperience@gmail.com for details.
