In today's blog entry I want to provide template for designing your own exercise program. Program design is challenging and can become complicated the more specialized and specific you want to make it. However, specificity isn't always necessary in the initial stages.
Specialized programs are somewhat of a buzz word in the industry these days. Every client wants a program designed specifically for them, and trainers advertise individualized programs to sell training packages to their clients. By no means is this a bad thing. As a client, you should want a program tailored for your needs. However, sometimes your needs are much more basic than you think. In a previous article I mentioned the basic movements that everyone should be able to do. If you can't push, pull (horizontal & vertical), squat, hinge, lunge, and carry then there's probably no need for you to get ultra-specific with your exercise selection. Individualizing before developing a solid foundation is like putting new rims on a car with no engine. Nail down those basics first, then you can start to get more individualized.
Basic, not Easy
Just because these movements are considered the basics doesn't mean that they're easy. You can design a very challenging workout using only the fundamental movements I mentioned earlier. Below I have listed just a handful of movement variations that you can use to incorporate all of the seven movement categories:
Full Body Workout Example:
**This workout utilizes a training technique know as supersets. Supersets are two exercise done back to back with little to no rest in-between. (Ex: 1a. & 1b. = superset)
Feel free to give that workout a try and let me know what you think. Video links are included so that you can see the form for exercises that you may be unfamiliar with. To create this workout, I simply selected an exercise from each of the categories above so I invite you to try it yourself with different combinations following this template.