Over the past eight years, I’ve experimented with many different training programs. I’ve tried everything from Westside style conjugate training; to Block Periodization; to 5/3/1; to New Rules of Lifting. I’ve done these both with my clients and myself depending on my and their goals at the time. The one thing I’ve noticed is that they have ALL worked for what they were designed for. Here are seven things they, and every other successful training program for that matter, all have in common:
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Progressive Overload – In a nutshell, progressive overload means to make things harder. Whether this means adding more weight to the bar, more reps with the same weight, more miles to the run, and running the same distance with a faster time. You have to overload the system to produce change. Not only is doing the same thing over and over again the definition of insanity, it is also a recipe for mediocrity.
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Deload Period -Every training program worth the paper it’s written on will have a deload phase to it. For most of my clients, we will typically take the intensity back a bit and focus of mobility work and bodyweight exercises. The idea is to get a sort of “active rest”. It’s important for people to realize that when they workout, they are actually INJURING themselves. This isn’t a bad thing. This is how your muscles get bigger and stronger. You, essentially, cause a small injury to the muscle, and it responds by getting bigger and stronger. But, without a deload, the muscle will have no chance to make the required adaptation to the training. This is where chronic injuries occur and you stop making progress towards your goals.
- Looks like it”s deload time!
- SMART Goals - Ive written about having SMART goals before. Every program should have laid out goals that are Specific, Measurable, Attainable, Realistic, and Time specific (SMART). Otherwise, you’ll just be kind of spinning in circles.
- Consistent - Consistent effort gives consistent results. You cannot do what one of my former coaches called “smorgasbord” training. We’ve all seen it. It’s were a person says, “I’ll workout on Monday, then maybe/maybe not on Wednesday. Then, I’ll skip a week…” You see where this is going. Having a consistent routine will create results. Inconsistancy will not.
- Program Centered – Not Workout Centered - Notice in the first paragraph, I said PROGRAM not exercise or workouts. The results you get from a program are the culmination of the collective exercises and workouts, not from just a single one. When I design my programs, I’m looking at three, six, or twelve month periods. Not week to week. Look at the big picture and make minor modifications as you go.
- Plasticity – A program must be adjustable. Otherwise, it just won’t work. If three days per week is all you can do in the gym, then a program that doesn’t tolerate that won’t work. All of the programs I listed above will account for this. With my programs, we have a two day, three day, and four day per week option. The program must be adjustable and realistic, otherwise, the user won’t stick with it.
- Enjoyable – I’ve listed this as number seven, but really, it should be number one. I don’t mean that you have to have fun with each and every exercise you do. I just mean that your overall experiance should be enjoyable. I while back, I sent out a survey to my current and past clients that asked them why they chose and continue to choose me to be their trainer. The number one response was that they got to do fun stuff like swing sledge hammers, flip tires, lift kegs and sandbags, and other odd things. Things they can’t do in a normal gym. The bottom line is that you have to enjoy what you are doing. You shouldn’t dread going to workout.
- If this sign is posted in your gym, run….fast.
These are the seven things that most successful programs have in common. Have a great day, and make sure that your program has these seven things!
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