The whole is greater than the sum of the parts.
The Elements of a basic gym: barbell, plates, platform, rack, bench and chin up bar. A basic plan built on solid Principles: Adaptation by way of compound movements, an emphasis on building and maintaining strength with proper loading and rep ranges.
It’s not complicated – and it doesn’t need to be. It’s just exercise.
In the last few posts I’ve given you the tools to select a solid program that fits your fitness goal. I’m going to take it one step further and flat-out hand you a few programs that have brought me great results, or that come strongly recommended by trusted sources.
Based on the Principles we covered, a good program will do two things. First, it will align with your training goals, and second, it will fall in line with the principles of adaptation from an anatomy/physiology perspective.
That means, if you’re a powerlifter, your program better make you stronger in the squat, bench and deadlift. If you’re a triathlete, the program needs to make you a faster swimmer, bicyclist and runner. If you’re a football player, your program needs to make you a better football player. Whatever your sport, your training program is a good one when it results in your improvement at your sport.
The second part is just as crucial – the program needs to fall in line with the general rules of anatomy and physiology. It must provide adequate stimulus for the desired response. It must provide adequate rest and recovery for consistent adaptation. And it must be safe for you, the trainee.
A program that doesn’t sufficiently challenge you, doesn’t allow you to rest enough, or puts you at risk of injury or overtraining is a bad program. Choose wisely!
If you are relatively new to the Iron Game, then it is my sincerest opinion that you should begin with a Linear Progression. You don’t have to stay there, but you need to start there. As your training age matures, you can move on to more complicated programs, but for the “young”, there’s no better place to start.
I have since moved on to CrossFit Football’s Collegiate program. This program utilizes a mix of rep max work with some percentage-based work. Jim Wendler’s 5/3/1 and Justin Lascek’s Texas Method Part 1 use similar percentage tools, and work well for intermediates. While the Texas Method is suited mainly to brute strength/powerlifting, Jim Wendler has spun off a number of variations to his 5/3/1 program to suit the needs of everyone from powerlifters to football players to CrossFitters.
Speaking of CrossFit, if you fancy yourself the next winner of the World Series of Exercise, Rudy Nielsen has a selection of programs to choose from, based on your level of experience and/or your area of weakness.
For the fitness generalist who is interested in exercise simply for a healthy and fit lifestyle, Everyday Paleo Lifestyle and Fitness also runs a program. For Tactical Athletes (Military, Law Enforcement and First Responders), Military Athlete publishes a variety of programs for both Fitness Test preparation, and active duty applications.
Like we discussed last time, there are plenty of methods out there – these a just a few that I’ve had close contact with, and which fall in line with the Principles we discussed. What programs have you had success with? How well did the goals of the program align with your training goals and how much do you think it contributed to your overall goals? Let us know in the comments or over on Facebook!