Exercise Organization/Allocation
Today, I’ll teach you organizational skills and how they will dramatically change how your workout is felt and what outcomes you get from it. We all know that being organized means getting more done, being productive, etc. But what if that also meant getting stronger, leaner, fitter? I watch people come to the gym day and out. I like to observe what they do, in a non-stalker way. Then I see a regular client of mine come to the gym and there is big difference. With them, there is purpose, a plan and execution, ending with desired results. Now this is not only true with my clients that I see 3+ times per week, but also the few that engage in my physical preparation consulting service. Those would be the clients that have a detailed plan with pictures, descriptions, layouts and user friendly plans. And that’s just to start. If you’re not one of those clients, that’s okay. I’m still going to give you the knowledge on how to organize your workouts.
Each workout starts with some warm-up, a stretch (you better be after my last email) and then the workout starts. That’s a great framework to start with. But to be more specific, are you choosing an organization method based on your goals, and are you balancing muscle groups each week to enhance development and avoid injury? No sweat if not, I’ll show you.
We’ll use strength (‘weight training’) to get you started. First, choose your goal: Stability, Strength, Power. Then, lay out your week with all your training sessions. For example, M/W/F are your days for strength. Next, write down all the muscle groups you want to train and divide them among the days (ie. Mon-Chest, Wed-Legs, Fri-Shoulders). Put your weakest areas first in the week and first in the workout. This is for priority sake. Then choose from the following organization methods in which you will go about doing your workout:
STABILITY:
CIRCUIT METHOD: Complete a set with no rest, then go to next exercise. Done with more than 5 exercises
EX. A) Squat 1 set x 10 reps
B) Bench 1 set x 10 reps
C)OH Press 1 set x 10 reps
D)Curl 1 set x 10 reps
E)Sit up 1 set x 10 reps
F)OH Ext. 1 set x 10 reps
Rest 1 min
MINI-CIRCUIT METHOD: Complete a set with no rest, then go to next exercise. Done with 5 or less exercises
EX. A) Squat 1 set x 10 reps
B) Bench 1 set x 10 reps
C)OH Press 1 set x 10 reps
D)Curl 1 set x 10 reps
Rest 1 min
STRENGTH:
PRE-FATIGUE METHOD: Organize the workout from smallest muscles to largest.
EX. A) Calf Press 2 sets x 10 reps
Rest-1min btw
B) Leg Extension 2 sets x 10 reps
Rest-1min btw
C) Knee Extension 2 sets x 10 reps
Rest-1min btw
D) Single Leg Squat 2 sets x 10 reps
Rest-1min btw
E) Squat 2 sets x 10 reps
SUPER-SET METHOD: Pair two opposite muscle groups back to back, without rest.
EX. A1) Chest Press 2 sets x 10 reps
A2) Seated Row 2 sets x 10 reps
Rest-1min btw
POWER:
ALTERNATING SET METHOD: Pair two opposite muscle groups back to back, with rest in between
EX. A1) Chest Press 2 sets x 10 reps
Rest 1 min
A2) Row 2 sets x 10 reps
Rest-1min btw
These are 5 methods from a list of 20 or more methods that are used to organize your workouts.
Features:
• Train Stability, Strength or Power
• Offers 20 or more methods to go about doing your workout
• List weakest to strongest muscle groups among week and workouts
• Shows how to create organization
Benefits:
• Different methods will give you different results therefore providing progressive structure and balance to your workouts
• Variety of methods allows you to use similar exercises and yet get completely different results
• Allows you to build a starting phase, progressive phase and goal phase for your training to in order to troubleshoot problems and help define training outcomes more clearly
• Gives your structure so that you’re not ‘flying by the seat of your pants’ and that each session is getting you results
• Counters overtraining, injury risk and boredom so that you stay motivated and enjoy your workouts
Next time I’ll get you closer to enhanced results by giving you something to ‘chew on’ and tell you how it carries more importance than what you do in the gym.
Best,
Will Maloney
Learn how 2 out of 3 people get the training results the want- [http://www.mpptraining.com]
