Planning your Strength Training

Planning basic strength training doesn't have to be a complex process. If you follow a few simple steps, you can avoid having to spend hours in the gym, doing pointless small muscle-group exercises that really give you nothing. In fact, they don't even make you look any better in the mirror, so is that a good use of your precious time?

Here's a simple way to put it all together.

Start by doing the basic bodyweight plan provided as part of this course. One of the main things that make athletes stall is the initial DOMS (Delayed Onset Muscle Soreness). You will still get this soreness whenever you start something new but it's likely to be less if you ease in a bit more slowly.

Once you've got a bit of basic conditioning, Have a look at the worksheet (download link below) & choose one exercise per movement pattern. the basic human movement patterns are...

• Hinge (e.g. Deadlift, Kettlebell Swings, Box Jumps)
• Squat (e.g. Back Squat, Front Squat, Bodyweight Squat, Goblet Squat)
• Push (e.g. Bench Press, Kettlebell Military Press, Dumbell Chest Press, Press-up)
• Pull (e.g. Bent Over Row, Cable Row, Batwings, Bodyweight Row)
• Rotate/Anti-Rotate (e.g. Bird Dogs, Pallov Press, Side Planks)

If you don't KNOW how to do your chosen exercises really well, find an experienced professional to teach them to you. Even if you believe you do know what you're doing, consider getting someone to have a look and give you feedback. The heavier you lift, the more important technique becomes, both for safety and effectiveness. You really can't beat an experienced eye.

Now, prioritise getting strong. Start with 3 sets of 3 reps at a weight that is challenging, but nowhere near failure. After a few sessions, increase to 4 and then 5 sets. Generally, when you can lift 5 sets of 4 reps with good form & no risk of failure, you're good to increase the weight a bit & go back to 3 reps per set.

Once your form on your initial exercises is excellent, consider substituting in new exercises to one of your sessions each week. Over time, you could develop 3 sessions per week, all of which are different. This is a great way to build balanced strength and avoid injury.

It's easy to get carried away with strength training but unless it's your sport, keep in mind that it's place in your programme is to keep you healthy and injury-free.