Program Design Basics

Episode 50: Program Design Basics

In today’s episode, we dive into training program design.  If you on your own without a coach, what movements are a part of the most effective training programs?

As always, it depends.  However, wherever your functional “gaps” are (i.e. the most basic movements that you DON’T do on a regular basis) is where you can get the biggest bang for your buck.

We go on to discuss different movement categories, considerations when you are on your own, is strength training supplemental, and how play might be better than any regimented training program you can do (again, within a specific goal set).

We hope you enjoy the episode!  As a bonus, we’ve laid out our Program Minimums below.  Look for a full blog post on this and video links to come!

Efficient Program Design

Pick one from each of the following two categories.  One of these will go in “Workout A”, the other in “Workout B”.

Bilateral Lift
-Goblet Squat
-Deadlift/RDL
-KB Swing

Single/Split Lift
-Step Up
-Split Squat/Forward Lunge
-SL RDL

Pick one from each of the following two categories. One of these will go in “Workout A”, the other in “Workout B”.

Upper Push
-Push Up
-1-Arm KB Push Press
-Iso Push

Upper Pull
-Pull Up
-TRX Row (suspended row)
-Iso Pull

Pick one from each of the following two categories. One of these will go in “Workout A”, the other in “Workout B”.

Carry
-Farmer’s
-Front Rack
-Waiters

Locomotive
-Weighted Crawl
-Weighted Sled Push
-Weighted Sled Drag

  • 2 days/week to start.
  • Perform 3-5 sets of 5-10 reps (each), or 10-40yds (each).
  • Rotate exercises every 3 weeks.
  • Do some sort of ground movement or “reset” between each set or each exercise.