Building a training program part two.

     In part one of this series, we explore the importance of a needs analysis when building a training plan. Even if you're not an athlete or participating in a sport a need analysis can be conducted to towards military training or physical events such as Spartan Races, 5K's, Tough Mudders. I'm a big advocate for physical events because 1) it gives you a goal to shoot for and 2) it ensures your accountable for your physical fitness. I consistently have to have physical goals to keep me on track. Being in the Army we have our physical tests twice a year; between those events I run in 5K's, participate in foot marches, or play a sport for fun. My worst progresses fitness wise is the month after the A.C.F.T for I don't have goal. Ok rant over back to the how to guide for building a plan.

    After the needs analysis the next step is picking your exercises. Now, many components can go into building a plan such as agility, change of direction, speed and plyometrics. For this post I'll focus more on the resistance training aspect. Lifts are generally broken down into four categories: 1. Core (which the word itself typically means abdominal training. In this case it means your core exercises that you're building your plan off. These are your presses, pulls, squats, hinges carry, etc. Basic movements that encompass multi-joint compound movements. 2. Acessories. Acessories are your isolation movements such as bicep curls, triceps curls, calve raises. Exercises that recruit smaller muscles. 3. Structural exercises load the spine either directly (squat, deadlift) or indirectly (power cleans, jerks). Any exercise that involves the stabilization of the of posture. 4. Power. Power exercises are performed quickly and are more often than not more sport specific.

    Selecting exercises within a training plan starts with an asterisk. If you're playing a sport, then your sport dictates which exercises to do. Basketball, football, baseball players utilize fast twitch muscle fibers thus training will be based around Olympic style lifts. Track and field athletes that participate in the 800m will be based around lunges, single leg deadlift (any exercise that is the locomotion of running). If you're not involved in a sport, then stay with the basic movements of push/pull/squats. Muscle balance is another key element that again has an asterisk. Hearing muscle balance typically refers to agonist (prime mover) and antagonist (muscle group located on the opposite side) think bicep and triceps. Instead of that balance think more of muscle ratio. Take the leg muscles for example. The quadricep has four muscles while the hamstring has two. So, the ratio would be 2:1 quad to hamstring exercises. Another factor is a recovery element placed somewhere in the training plan. Training intensely over and over may cause Central Nervous System (CNS) fatigue. Low intensity aerobic exercises balance the high intensity to maintain equilibrium. Additionally, low intensity would help remove metabolic wastes caused by high intensity exercise. Experience with technique plays a factor as well. An experienced lifter can perform higher amounts of Olympic lifts than an inexperienced lifter. Lastly, time allocated to weight room and availability of equipment are two aspects to consider. Some gyms do not have sleds (or an area to perform sled pushes and pulls). How much time do you have to lift? 45 min is vastly different then 90 min. 45 min would include more complex training and supersets to ensure the routine is covered while longer duration can include longer rest times with a focus on one lift at a time.