The Dos and Don’ts of Programming
As we enter another month of our new normal, the health and fitness challenges of the pandemic continue. In Arizona, gyms remain closed. There are multiple factors out of our control which can be daunting and overwhelming. Thus, I urge you to focus on elements within your control- your activity level being one of them.
A lot of us started this pandemic with some pretty lofty fitness goals such as exercising more because you have “more time,” getting ridiculously defined abs ready for pool openings, or utilizing every one of those free workout videos inundating your instagram newsfeed.
You are not alone if those goals are not panning out, nor should you feel guilty for that. These are unprecedented times that require continuous adjustments.
Structure is an important component of any fitness plan - whether it be at home or in a gym setting. Organized home programming can be even more important when the couch and TV are in sight.
Whether your fitness routine fell apart, you have been overwhelmed on where to even start, or you’re in a rut, here are some dos and don’ts of programming to help:
DO:
DIAL IN A FOCUS
Periodization is a key component of strength and conditioning programming for athletes. However, even if you aren’t trying for the delayed 2020 Olympics, the principles that make periodization successful for athletes also apply to recreational athletes and folks trying to stay healthy.
The term periodization refers to the strategy of breaking down a year into training blocks, each with a specific focus. This creates enough time for training adaptations to occur but switches focus to create new challenges, prevent injuries, and cycle appropriately through phases of higher intensity and, equally as important, recovery. If you do not have a competition season (or it was COVID cancelled), your focuses can be more fluid.
For example, break the year into four 3 month blocks: foundational strength, power, power endurance, and recovery.
If you’re new to programming, keep your focus straight-forward and simple. If you’re a climber without access to a climbing wall or crag, maybe think training POWER. If you’re a runner at a lower training volume because of the summer heat, maybe think STRENGTH.
MAKE A PLAN
Okay, after you pick your focus, you need to figure out how to execute. This has a couple of key components:
FREQUENCY
First, sit down and decide what is realistic for you. It does not matter if it is 2 or 5 workouts per week, decide on how many times you plan on exercising. It is important to consider what you have recently been doing when deciding.
WRITE OUT A DETAILED PLAN
If you decide on three days- write out three workouts with your focus in mind. This is where the magic happens. There are endless possibilities so try various formats to keep yourself engaged- circuits, supersets, etc. Different approaches can be more beneficial for specific goals- i.e. circuit style for endurance.
Ultimately, try to hit all major muscle groups and work in all planes of motion forward/back, side to side, and rotational.
For general guidelines, aim for 6-10 exercises as the main workout with a workout-specific warm up prior and cool down after.
If you’re a recreational athlete, remember to include your sport completion days in the workout. You might not want to put a heavy leg day right before/after your long run for the week, or a big pulling day right before/after an outdoor climbing session.
TRACK YOURSELF
Use a journal, planner, spreadsheet, e-calendar, it doesn’t matter how you record it, but make some sort of a log. Record your reps, sets, weight, and total time. It can be helpful to make little notations if you should increase intensity for the following week or if it was too challenging.
This is hugely beneficial for both accountability and progress.
CELEBRATE VICTORIES
Whether you’re working 50 hour weeks, currently unemployed, a stay at home parent, staying motivated and consistent is DIFFICULT. Being in the midst of a global pandemic makes it even more difficult.
Be nice to yourself.
You made your plan for 4 workouts a week and only hit 3 this week? That’s okay. Also remember that something is better than nothing. If you have an hour lifting session planned but end up doing a 30 minute yoga YouTube video or going on a 20 minute neighborhood walk, you still moved your body and that is the single most important aspect of any fitness plan.
DO NOT:
MAKE A DRASTIC CHANGE
Most issues and injuries are a result of a rapid change. If you have been working out irregularly and infrequently, do not start with 4-6 workouts a week. Set yourself up for success by picking 2-3 times per week. You can always increase this throughout the training block if you are compliant with the original plan.
This also applies to session intensity. If you have not worked on bench press in 6 months, do not pick up where you left off. If you have hit 245# in the past, yes you are more than capable of getting there, but work yourself back up.
CYCLE THROUGH THE SAME EXERCISES
Over and over and over again. There are absolutely staples in fitness for a reason - pull ups, push ups, squats, lunges. These are compound movements that require little to no equipment and can be great for at-home sessions. But variety is the spice of life my friend; try adding different variations to your go-tos. Monotony can not only contribute to training plateaus but also boredom which can lead to non-compliance.
Who wants to do a boring workout every week for 3 months? Not me.
BE AFRAID TO MAKE CHANGES
You wrote a workout and it takes you 2 hours to complete? Or you hate it? Or you feel nauseous while doing it? By all means, maybe try it again and it may be a matter of getting used to it - or maybe not. Once you create your program, it isn’t set in stone. I’ve been programming for several years and often need to tweak programs once the client tries them out-
ain’t no shame in that.
IN CONCLUSION…
It isn’t news to you that exercise is important but sometimes knowing it’s importance isn’t enough to make you do it. Creating structure has been shown to increase exercise compliance. It can also help you train harder and smarter if you have specific goals.
Ultimately, be proud of your body and yourself for what you do, and forgive yourself for what you do not do.
Having guidance from a professional trained in strength and conditioning principles can not only give you efficient results and accountability, it can give you the knowledge to help you self program for a long and healthy life.
As always, if you want guidance getting started, out of rut, or progressing, email me at katie@trailblazeptw.com and I’d be more than happy to help.
Peace, Love, and Programming,
Dr. Katie McWilliams, PT, DPT, CSCS
