Organizing a training plan (part four of building a training plan)

    In part one of this series, we talked about Need Analysis, then Exercise selection, then Training frequency. Part four of this series includes Exercise Order.

    For this post I'll be looking at strictly resistance training. Including plyometrics, sprinting, change of direction/agility drills will come at a future post. In fancy author terms that is called foreshadowing. 

     When thinking of exercise order, it is referring towards the order of exercises performed on that training day. It is a very immediate mental exercise. The importance of exercise selection boils down to how each exercise affects the quality of effort, and quality of technique. If I put tricep pushdowns first, then attempt a bench press will I have the same quality of effort for the bench press? Doubtful since a tricep push down is an accessory lift that directly targets the tricep muscles while a bench press using the chest as a prime mover (agonist) and the tricep act as helper muscles (synergist). Additionally, if my arms are tired will my bench press have the correct technique throughout the lift? Perhaps depending how much work the triceps put in, but after Stafon Johnson injuries....do you want to take that chance? Olympic style lifts such as the power clean, snatch and are very complicated lifts performed quickly. Poor technique when conducting those exercises could potentially lead to injuries...see above or not hit the intent of the exercise. Olympic style lifts prime rate coding (how fast muscle fibers are contracted) and recruitment (how many muscle fibers are engaged). Executing these lifts while tired take the value down.

    To fully maximize the force capabilities of the exercise, place your core (not core as in abdominals, but main lift) first. For full deep dive place your power exercises first. Power in this case refers to your Olympic style lifts and plyometrics. Those are your maximal effort exercise. After power then your multi-joint or compound lifts come second. If you are omitting power exercises (which I recommend if you're a beginner) then your compound lifts would come first. Those would be your bench, squat, deadlift style exercises. Rows are considered compound lifts, however the technique involved in this style of exercises prevent loading up the barbell with a heavy weight. Body weight exercises such as dips and pull ups are considered compound exercises as well. Unless your David Goggins then conduct these after a bench, squat, deadlift. After your compound lifts then focus on your isolation or accessory lifts. These work an individual muscle group; leg extensions primary works the quads; hammer curls isolate the bicep muscles.... you get the idea.

    Organizing a training day can be broken down into several different ways. Rule of thumb is to maximize rest. Performing an upper body exercise than a lower body exercise (or vice versa) maximize the rest capabilities of each exercise. This is generally called super setting (back-to-back exercises of a different muscle group). A set of bench press followed by back squat is an example. Compound muscle groups would be working the same muscle group in back-to-back exercises. An example would be curls with the preacher bar followed by hammer curls. Performing these exercises in a cluster with little rest (20 to 30 seconds) is called circuit training. Circuit training is geared to maximize effort in the gym. This is a decent way to mix in aerobic training into the workout. I say decent because you're not maximizing strength gains or aerobic gains through this method. A better way would be High Intensity Resistance Training (H.I.R.T.) training. This method is ideal for it maximizes strength gains throughout the workout. A simpler way to organize exercises is to implement the push/pull or upper/lower body method. Push/Pull is benching followed by rows or push-ups then pullups. Upper Body/Lower body is simply benching then squatting or shoulder press followed by leg press. Lastly consider the entire flow of training throughout the week. If Monday I sprint, then Tuesday could focus on upper body.