Programming Made Simple

It's good to have a basic program in place.

I’m going to do something with this principle which has never been done before.  On one simple page, I’m going to give everyone a formula for training.  This will cover most every goal you might have.  It will work for any sport, any goal, and any training situation. 
 
Basic Components- For any sport or training goal, you will need these components.  Give priority to what your goals are, as well as what you need to improve on.  

1. Aerobic conditioning – No matter the goal, your heart and lungs need to have a basic amount of conditioning.
2. Anaerobic conditioning - This is glycolytic interval training, your ability to maximally produce energy for 30 seconds up to 3 minutes, it combines aerobic conditioning and strength along with your body’s ability to rid itself of lactic acid (the byproduct of muscular exertion).   
3. Stability/ Agility- Balance and your ability to move in an agile way.  
4. Flexibility- Your range of motion and your ability to move dynamically.
5. Strength- Your ability to exert force.  
6. Power- Your ability to apply force with velocity (speed).

 
Specific Components

• Your sport or goal- What exactly is your primary goal?  This will determine how you train.
• Practice the skills for your sport or goal-  If you have a specific goal, let’s say golf for example, you will have to train specifically for that.  I don’t care how fit you are, you need to be specific.  If you want to hike the Appalachian trail, you better get out and hike!
• Health care, performance and fitness testing and retesting- Get your routine physicals, and also use OBJECTIVE performance and fitness testing to determine what you need to work on.  

 
Sample Schedule for Everyone
 
*If you have a sport, or hobby you’re training for, add in 30-120 minutes of practice, 5 days per week.  Play Saturday and Rest on Sunday. 
 
Day 1- Stability (5 minutes), Flexibility (5 minutes), Strength and Power Training (30+ minutes) 
Day 2- Flexibility (10 minutes) Aerobic Conditioning Intervals (24 Minutes) 1 minute Intense, 1 Minute Moderate
Day 3- Stability, Flexibility, and Strength on the Floor (30+ minutes), Optional 20 Minutes Strength Training with Weights
Day 4- Flexibility (5 minutes) Aerobic Conditioning (30 Minutes)
Day 5- Stability (5 minutes), Flexibility (5 minutes), Strength and Power Training (30 minutes) + Specific Training.  
Day 6- Aerobic Conditioning Moderate Intensity (30-45 minutes)
Day 7- REST!

-----

And remember...there's never been a better day than TODAY to make it happen!
 
Read Next:  History as the Decline of Community  
​
Want to sign up for email newsletter? Sign up on my home page:
www.scottgodwin.net
 
If you like the blog, please share it with friends or on social media.