The three rules to a training program
1.) Basic movements
2.) Simple progressions
3.) Easy to follow
Starting off with any program, there are so many studies, personal anecdotes, rules, and things to follow that It’s more confusing than ever. Just lock in these three rules and keep seeing real progress.
Rule 1: Basic Movements
Your training program, for the most part, should consist of the core basic movements.
Squat pattern
Hinge pattern
Pushing motions
Pulling motions
Single leg pattern
Core work/Rotation
Loaded carries/grip work
Creating a program that has these movements in It is step one.
Step two is to practice those movements.
Step three is to get really damn good at those movements.
Perfecting these movements takes time but that is what we are striving for. As things improve you will be getting stronger, more confident, and moving better in general. That is what we are looking for: improvements in not just strength, but in all aspects of the movement.
Rule #2: Simple Progressions
There is no need to add a weighted vest, chains, and a blindfold on week two of farmers’ carries, but we also don’t want to be doing the exact same thing week over week, month over month.
Progress is key to seeing results, if things are progressing something is not working. I went over different ways of seeing progress last time. But the progressions don’t need to be out of reach.
Start small, add some weight, add a rep or two, add a small amount of range of motion. These things are achievable and keep the integrity of the movement. Now over time It may be advantageous to add a more complex progression. These progressions may be complex compared to the base movement, but with all the small SIMPLE progressions made over time It won’t seem too complex.
Rule #3: Easy To Follow
Your training program should be easy to follow. Not easy in the sense of effort given, but you should be able to follow the plan, know what needs to be done, and be able to execute the workouts.
If the plan is too hard to follow then the consistency will drop off. And this can be from an effort standpoint, from a programming aspect, or even just a time commitment standpoint.
The program should be achievable. At the end of each session we should look at the workout and say, “I worked hard, but I feel good”.
Simplicity is a wonderful thing. Keep your workout programs within these three rules and keep chugging along. Your effort will not go unnoticed for very long.
In good health,
Jeff
P.S Whenever you are ready, here are 3 ways I can help you change the way your body looks and feels…
1.) Would you be interested in testing out our program for two weeks… With no payment?
Right now you can give our program a shot for two weeks with no payment and get on the road to looking and feeling how you really want.
If you are interested in this free test, reply “TEST” to this email.
2.) Come in for a FREE body scan
We are letting you get a better idea of where your starting point is by getting a free InBody scan. This can test your body fat, muscle mass, and water levels.
If you would like a free InBody scan, reply “SCAN” to this email.
3.) Workout Programs
I have been toying with the idea of creating programs for anyone to use and follow. They would come complete with videos, descriptions, and program demos.
If you have any interest in a program such as this, reply “PROGRAM” to this email and I will get you the ideas that I have been thinking about.
