Thread: Daily Program Template

genious

I try.

Originally Posted by Dale Mabry

This is just one of the more effective ways to do things.

What are some of the least effective? It would be nice to compare and contrast them.

Just go to any thread that has "Assess my program...", "Critique my routine.." or any combination of critique, assess, program and/or routine in the title.

Originally Posted by Dale Mabry

So, you picked a split, how do you lay out what you are going to do each day? I am not long-winded, so I will just put it up.

General Warm-up
Get core temperature up by doing 3-5 minutes on the treadmill, elliptical, whatever mode you feel suitable.

Specific Warm-up
The movements done in this portion should mimic what your actual routine will look like. You should increase mobility through flexibilty and activation of the motor units utilizing dynamic movements. Examples are body weight lunges, supine leg over, SMR on a foam roll, inchworms, Hand walk outs, etc. Work bottom up, ie. ankle/knee/hip/shoulders and be sure to start slowly, picking up speed as you progress through each movement. If you are just getting into doing balance work, do it here. If you have been doing it for a while, you can do it just before or during your cooldown.

Speed/Power Work
All speed and plyo work should be done first after the warm up. Power work(Oly lifts) are inlcuded in this. Speed/plyo work should have full recovery and should stop when a significant performance decrement occurs. Start with the fastest stuff first. If you are working on sprinting, do the sprints before the plyo work and the plyo work before the power work.

Strength Work
Core Work-This is where you do your bench presses, squats, etc. Even though you have warmed up, you should work up to heavier weights with warm-up sets. Full recovery for each set.

Assistance Work
You can handle this one of 2 ways. If you are doing assistance work that is of the same body parts you are doing the core movements with, this should come after all of the core movements. If you are doing non-related assistance work(Lower body core with upper body assistance), you can actually do them as quad sets if you prefer(1 set of squats followed by 1 set of each 3 assistance exercises or 3 sets of 1 assistance exercise). This will actually up your density since you are not sitting around for 3 miuntes after each squat set. You can use much lower rest intervals for assistance work, 30-60 seconds is fine.

Conditioning
Finish up with this. You can do anaerobic stuff, aerobic stuff, whatever you want. If the purpose is not to achieve maximal speed, it goes here. If you are an athlete approaching the season and you are doing sprints, but using sport specific rest intervals, do it here.

Cool down
3-5 minutes of a general cool down. All static stretching goes here. The dynamic stretches you do at the begining of the warm up are meant to activate the target musculature, not increase ROM.

I know someone is going to ask, "when do you do abs"? I don't, but if you must, do them between sets. You are lying on your back or seated and, therefore, resting. Why waste time just laying around waiting to do sets of crunches when you can do them between sets?


Finally, this is not an end all, be all. You could do complexes which would mix up the order of speed and strength work or you could do some speed/plyo movements for conditioning purposes. This is just one of the more effective ways to do things.

Not bad Mr. D. You must be back on the pepsi and off the beer.

Originally Posted by P-funk

genious

what's genius is this spelling

Originally Posted by Rocco32

what's genius is this spelling

Nice, Dale. Painless, smart and to the point.

you lift weights?

I give you 4 juicy loads out of 5!

nice dale, lets workout sometime