Organising Training: My Template

One of the most common questions I receive is how I organise my training. I piece together various training modalities into a weekly system whilst maintaining continuity throughout the week with each element complementing each other.

 

The world of program design is a complex one and one I am constantly engrossed in. There are so many variables that need to be understood and managed if you are going to put together a program that an individual will thrive on. One of the biggest problems I see when I analyse peoples programs is a lack of continuity or coherence in the program, a lack of focus on the overall goal of the program. Far too many people get into the habit of layering together different programs for different goals with little or no regard as to how each may effect the other. Taking a standalone conditioning program and running it alongside a strength program and expecting to reap the benefits of both and get into the best shape of their life. Only to hit a stumbling block along the way, be that fatigue or injury. 

 

The organisation of training is a hugely overlooked component with regards to training longevity and injury reduction. At the end of the day if you are going to reach you goals and remain healthy doing so you need to take both of these into consideration.

 

Before I get into revealing my overall template I want to discuss how my training has evolved over the years. I would describe my training system as the integration of a conjugate/concurrent training model the high/low approach to training. I have spent the last 3-4 years really studying and applying the old Russian training manuals, everything written by the late Charlie Francis and working under the tutelage of Dr. Stuart McGills system. This is what has shaped my personal training and the training of my athletes over the years with amazing results. It has led me to meet with some of the greatest minds with regards to training and led me over to the U.S to work with college football athletes. All of which I will be covering in later articles and videos. The learning never stops and I am far from the “go to” person but I wanted to take the time to lay out on paper what my training looks like from an overview. 

 

Monday - Max Effort Lower

  • Jump Variation - WK1-3 = Loaded Variation, WK4 = Unloaded Variation - Max 
  • Max Effort Lower Variation
  • Sub Max Effort Variation
  • Assistance Block - 1-4 Exercises
  • Core Work - 1-2 Exercises

 

Tuesday - GPP/Low CNS Conditioning

  • Sled Work
  • Conditioning
  • Assistance Work
  • Core Work 

 

Wednesday - Max Effort Upper 

  • MB Throw Variation
  • Max Effort Upper Variation 
  • Sub Max Effort Variation
  • Assistance Block - 1-4 Exercises
  • Core Work - 1-2 Exercises

 

Thursday - GPP/Low CNS Conditioning

  • Sled Work
  • Conditioning
  • Assistance Work
  • Core Work

 

Friday - Dynamic Effort Lower

  • Dynamic Effort Squat Variation
  • Dynamic Effort Pull Variation 
  • Assistance Block - 1-4 Exercises
  • Core Work - 1-2 Exercises

 

Saturday - Dynamic Effort Upper

  • Dynamic Effort Upper Variation 1
  • Dynamic Effort Upper Variation 2
  • Assistance Block - 1-4 Exercises
  • Core Work - 1-2 Exercises

 

Sunday - Complete Rest

 

So there you have it, my training template. I am a big believer in continually developing all elements of training together, be that, work capacity, power, strength, muscular endurance, weaknesses, joint integrity and conditioning. All of these need to go up together and be monitored if training longevity and progress is going to be maintained. 

 

Hope you enjoyed this article and feel free to fire me any questions you have, be that about my training or your own. 

 

Stay strong, stay healthy