Having a Blueprint (Part II)

(Continued from “Having a Blueprint Part I”)

2) Strength: We’re usually 15-20 min in the workout when we arrive at the strength component. I like to break this part up into groups as well. I’ve found that 2-3 groups of 3 exercises works best. It allows us to concentrate on our compound exercises with some supplemental work on assisting muscle groups. For example, a workout emphasizing lower body, I would group the following exercises together for the first superset;        

1. A) Back Squat (Lower Body Push/ Knee Dominant)

B) KB Swing (Lower Body Pull/ Hip Dominant)

C) TRX Bodysaws (Core Anti-Flexion/ Extension)

An upper body emphasis workout would look like the following;

1.A) BB Bench Press (Upper Body Horizontal Push)

B) SA DB Row (Upper Body Horizontal Pull)

C) Pallof Press (Core Anti-Rotation)

The second and third (if needed) supersets will focus on assistance exercises. Following the same grouping of 3 exercises, this would be our second superset for lower body;

2. A) DB/KB Walking Lunge (Lower Body Push/ Knee Dominant)

B) BB RDL (Lower Body Pull/ Hip Dominant)

C) KB/ DB Suitcase Carry (Core Anti-Lateral Flexion)

My second superset for our upper body workout would look like this;

2. A) Pull Ups (Upper Body Vertical Pull)

B) 1/2 Kneeling KB Press (Upper Body Vertical Push)

C) Landmine Rotation (Core Rotary Power)

As you can see within each superset, the exercises are balanced. For every push there’s a pull, for every knee dominant, there’s a hip dominant.

3. Work Capacity: We’re getting close to the end. By this time there’s usually about 10 minutes left in the session and it is time to end on a high note. Our goal here is to improve the body’s ability to perform more work, recover and adapt. I like to program conditioning circuits, or mini metcons (metabolic conditioning). The circuits usually last anywhere from 5-10 minutes with the goal of increasing the heart rate by incorporating functional movements. Usually I pick 4-6 movements with a set amount of repetitions or time before switching to the next. My favorite movements include using the Concept 2 rower and skierg, battle ropes, foot ladder, sled, sandbag, steel mace, and medicine balls. I try to switch it up frequently to keep my clients engaged and interested.

Within a few weeks of staying consistent, you will begin to notice a difference in how the heart rate recovers. The nervous system becomes more efficient at recruiting muscle fibers and strength improves. Your energy throughout the day increases and you sleep better. These are just a few of the many advantages that comes with a strength training routine. 

“A daily routine built on good habits is the difference that separates the successful from everyone else” -Darren Hardy, The Compound Effect