*11:58/ 14# WB
B. FS @ 31X1, 3-4 reps, 4 sets, rest 2:00. Tempo, rock bottom and stay tight in the bottom. Hips back, knees out, stay out of the toes.
*95# x4, 125# x 3, 130# x3, 135#x3
C. AMRAP 15 @ 80-90%:
4 UB Bar MU’s
45 UB DU’s
*4 Rounds/ RX/ did not break MU or DU
Rest 3-5 minutes
AMRAP 15 @ 80-90%:
8 ALT DB Snatch @ 40#
10 Oblique Med Ball Tosses Against Wall/Side 6# Ball (throw and catch with straight arms to isolate obliques)
20 Walking Lunges
Rest 3-5 minutes.
AMRAP 15 @ 80-90%:
10 GHD Sit-Ups
10 HEAVY STS
5 Ring Dips (shoulder below your elbow every rep)
10 Burpee 2 Box Jumps
*5 Rounds +10 GHD
*20# KB/20″ box/made depth on ring dips
Above is one day of training for a female client that I am currently working with for Program Design.
So much information and context is hidden in what’s written. For instance, this particular individual needs and does very well with a lot of volume. It’s not the biggest training day ever, but this would be typical for work done in 1 of a 5 day training week.
The structure of the training is for a particular day of the week. A day where she needs it to look like this for her own mental health. It sets her mind right. So it’s no just about the physical…
Details of specific things we are working on and an understanding of her current threshold for those movements/loads are inherent to what was given.
She is also diligent about recording her training and and there is a dialogue that occurs from week to week. Obviously this is crucial for more pointed programming in the coming weeks. It also facilitates greater engagement on the part of the client which is tied to performance. And when the client is more engaged the coach is more engaged ;).
Can you begin to see how much deeper individual design is than a generic template found online?
Whether it’s for general health, wellness and mobility, the sport of fitness or another sport specific competitive pursuit.