Bulldog Strong

"To be better today than I was yesterday"

Archive for the month “March, 2012”

Training Program for ADD

If you are like me, you struggle to stay on a consistent program and like to jump around from program to program. Variety is great for your training program, but if you aren’t careful you might end up missing movements or over training others. In my opinion, if you train movements not muscles, you will find it easier to have a balanced program. There are only a few ways to move an object – Push, Pull, Squat, Hinge, Carry. It really is that simple! Be sure not to neglect any of these through out your workouts! Here are some examples of each:

Push = Push Ups, Bench Press, DB Presses
Pull = Rows, Pull Ups, Chin Ups, Curls
Squat = Front and Back Squat, Lunge, Pistols
Hinge = Deadlift, RDL’s, Swings
Carry = Suit Case Carry, Farmers Walk, Waiters Carries
Anterior Core = AB Roll out, Walk Outs, Planks, Roll Ups, Body Saws
Lateral Core= Side Plank
Rotary Core = Pallof Press

Below is a design you can use which will keep you from getting bored and doing the same workouts over and over again! Each day just plug in the lift of your choice in place of that type of movement – Hope this helps ya out!

Day 1
Horizontal Pull
Vertical Pull
Hip Hinge
Single Leg Hinge
Anterior Core

Day 2
Vertical Push
Horizontal Push
Squat
Lateral Core
Single Leg Squat
Carry

Day 3
Horizontal Pull
Hinge
Single Leg Hinge
Anterior Core

Day 4
Vertical Push
Horizontal Push
Single Leg Squat
Rotary Core
Carry

Day 5
Horizontal Pull
Vertical Pull
Hinge
Single Leg Hinge
Anterior Core

If you have questions – email be at tjnielsen3@gmail.com

-TJ

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