Importance of Program Design

What is an architect without a blue print? — Or a construction worker without a floor plan? If you said unemployed, you’re probably right. Builders or sculptors do not show up on the job and freestyle. (Unless you don’t mind hiring guys who tell you they can remodel your house for under $500). The question is what do we think we’re doing when we exercise? When you choose to build, tone or lose weight, you just decided to go under construction. Trouble is, instead of a hard hat, I’ve seen many hard head areas. You know who I’m talking about — the “ini mini miny moe this machine looks like a go” people. We all have seen the “I’m doing chest and biceps Monday thru Friday” guys. And my favorite, the “I don’t do weights because I don’t want to bulk up, so this treadmill is mine from 5pm to 7pm 5 days a week” people. Although one can say nevertheless these examples are still plans, they are not efficient and safe exercise programs. In order to achieve the best results from a training program, a sound program design is in order.

Set a goal!

Most training programs last any where from 4-6 weeks. However every program design depends on one major factor — your goals! If you don’t have specific goals, then you won’t get specific results. That’s like hiring an architect and telling him, “I just want my house to look nice.” Although a program may blend various training techniques to achieve certain goals, generally they all should have a different approach. I’ve seen people who want to put on muscle and train like an endurance athlete. There are those who want to lose a couple hundred pounds and train like they’re trying out for the navy seals. Sure many of these “expert” programs can be found in your handy fitness magazine, but keep in mind you have your own body which may not yield the results of that magazine model who drank no water for 3 days before the photo shoot and had his abs air brushed. (Well maybe)

My advice

Since everyone’s needs and limitations are different, it’s tough to hand out generic training programs. Seeking professional help would be your best bet. As a general rule, your exercise program should include a warm up, resistance training, cool down, and stretching. This includes core training (and I don’t mean crunches), foam rolling to release knots, and multi planar movements or multi directional movements.

• As a rule of thumb, train large muscle groups first. In other words, don’t do bicep curls followed by squats.

• If possible, strength train 3-4 times a week. Cardio can be done 3-5 days a week.

• Depending on the exercise, dumbbells can create the most challenge, followed by the bar, then cable machines. Be mindful to challenge the body parts from the greatest to least challenging choice of equipment.

• Do not encourage bad posture. For example: doing tons of chest exercises if you sit at a desk all day. Most people should do more rear chain exercises (exercises for the muscles behind you) than the obvious mirror muscles.

• As I stated earlier, depending on your goal, your exercise program should generally last 4-6 weeks, then its time for a change.

What do you think? Email me!

All the best and God Bless,

Ammo Athletics