Strength Programming 101

Wednesday, 07/25/2018

Nearly everyone, regardless of age and gender, can benefit from strength training because it will increase muscle, promote fat loss, help maintain healthy bones, as well as enhances your quality of life. Our goal in our Adult Strength and Conditioning Program is to give our members the results they want while keeping them safe from injury. We have compiled the following guide to let you know how we have our adult’s strength train.  Give us a call if you want to try a session for FREE

 

Know Your Movement Patterns

When strength training, it is important to use complex, whole body movements that engage your largest muscle groups first. Consider strength training like building a house; you must first lay the foundation before you do any decorating. You have six basic movement patterns that will help you build a solid house. These movements are as follows: 1) Squat, 2) Hip Hinge, 3) Vertical Press, 4) Vertical Pull, 5) Horizontal Press, and 6) Horizontal Pull.

 

Movements like bicep curls and tricep extensions are isolation movements. You should think of isolation exercises as decorations on your house. Although they are fine movements, if you have not built a solid foundation with these six basic movements, you will not have a good house.

 

Know how to maximize your time

We recommend training in “clusters” of movements. The reason we recommend training in “clusters” is that it will allow you to perform more work in a shorter period of time. Clusters are great for increasing general physical preparedness (GPP) and they allow you to become more efficient with your training time because you are actively recovering between muscle groups during each set. Our strength training sessions have a “strength cluster” and an “assistance clusters” for every session. 

 

Program Components

 

Rate of Force Production

Before we begin any strength training session, we want to fire up your central nervous system. Performing explosive, whole body exercises wakes up the body and gets you ready to train. These can be performed by doing jumps, medicine ball slams or variations of the Olympic lifts.

 

Cluster 1 - Strength Cluster

The strength cluster is the main focus of the session and involves 3 of the 6 basic movement patterns. When performing the strength cluster, be sure to perform the movement using the largest muscle group first. Our strength cluster generally consists of a lower body movement, an upper body push movement, and an upper body pull movement.

 

Cluster 2 - Assistance Cluster

Cluster 2 is considered our assistance cluster and focuses on the three remaining movement patterns you did not perform in cluster one. 

 

Cluster 3 - Miscellaneous

Once you have performed your six basic body movements which are compound, multi-joint lifts, we have you perform some of the following types of exercises

  • Weighted Carries
  • Core
  • Corrective Exercises
  • Isolation Movement
  • Body Building

 

We constantly vary the theme of cluster 3 to keep things interesting for our participants.

 

Putting it all together

Our strength sessions take place on Mondays, Wednesdays, and Fridays. Mondays are our “Squat Focus” days, Wednesdays are our “Hip Hinge” focus days, and Fridays are our “Press Focus” days. Feel free to try out at last week’s strength program if you are needing a well-balanced routine that trains your entire body in a functional manner.

 

Date: 7/16/18

Order and Exercise

Sets/Reps

Weight

Notes

ADW

 

8 min

 

 

RFP

Power Clean

4x3

 

 

Cluster 1

Front Squat

x5

 

 

 

1 Arm DB Push Jerk

x3ea

 

 

 

Banded Face Pulls

x10ea

 

 

Cluster 2

1 Arm 1 Leg KB RDL

x5ea

 

 

 

DB Bench Press

x10

 

 

 

Bent Over Row

x10

 

 

Cluster 3

3 way hanging knee raises

x4ea

 

 

 

DB Lat Pull Over

x10

 

 

 

Banded Y/T/A's

x10ea

 

 

         
         

Date: 7/18/18

Order and Exercise

Sets/Reps

Weight

Notes

ADW

 

8 min

 

 

RFP

Behind the Back MB Throw

1x10

 

 

Cluster 1

Trap Bar Deadlift

x5,4,3,2,1,1

 

 

 

Pull Ups (Over Grip)

x5

 

 

 

Neutral Close Grip DB Incline

x8

 

 

Cluster 2

Step Back Lunges

x5ea

 

 

 

1 Arm Spread Eagle DB Press

x5ea

 

 

 

Suspension Rows

x10

 

 

Cluster 3

Lateral Raises

x10

 

 

 

Weighted Russian Twists

x10ea

 

 

 

Banded Curls

x10

 

 

         
         

Date: 7/20/18

Order and Exercise

Sets/Reps

Weight

Notes

ADW

 

8 min

 

 

RFP

MB Chest Pass

1x10

 

 

Cluster 1

Bench Press

x5

 

 

 

KB RDL's

x12

 

 

 

Banded Rows

x12

 

 

Cluster 2

DB Sumo Plie Squats

x10

 

 

 

Banded Prone Reachouts

x10

 

 

 

DB Curl To Press

x8

 

 

Cluster 3

Alternating Hammer Curls

x10ea

 

 

 

Heel Raises

x20

 

 

 

Banded Lat Pulses

x10