Sponsored by
Don’t Complicate It.
Before we really dive in, remember, consistency is king. Regardless if you train twice or six times a week, if you only use machines or just a barbell, or run and do push-ups… What matters most of all is training regularly; that’s in whatever style you choose to do. You will get stronger, more mobile, and fitter from any type of training you do (as long as it’s not causing reoccurring injury).
That all being said, here is my typical training session outline that you can use to build your program that is focused on strength and performance. This includes power, mobility, and even muscle size. If you decide to implement this structure, remember that you can tweak it to your own goals and abilities. For example, if you can’t do a ton of plyometrics (basically explosive jumping stuff) due to joint issues or injuries; you can either replace the section/focus with something that requires less impact, or drop it all together. We want to do things that make you stronger and better, not break you down. However, joint health can be improved with focused progression of mobility and impact work.
So what’s this outline look like?
I’m going to give you the section focuses in order with examples (lower-body day):
Warm-up/Prep (2-3 sets/rounds) -
Hanging Single-Leg Raises / Side Bends on Bench
Plyometrics (2-3 sets/rounds) -
Pogos / Broad Jumps
Power or Dynamic-Strength (~ sets) -
Clean Power-Ups /or/ Farmer’s Carry
Strength & Hypertrophy (3-5 sets each) -
Hack Squat / Hamstring Curl / Loaded Back Extension / Calf Raises
Mobility/Cool-down (2-4 sets/rounds) -
Hip Airplanes / Horse-Stance / Leg & Hip Stretching
This is a brief overview of the structure that I use to build strength and performance. It pulls from the training concept of General Physical Preparedness (GPP). Used by high level trainers/coaches for high level athletes in off-season and pre-prep seasons. Helping the athlete maintain and increase conditioning across the board of strength, power, speed, and mobility.
Note that, I am not including any cardiovascular type training on this outline. The amount and duration is more dependent on goals/sport, and level of conditioning that needs to be achieved. Add in this cardio work separate from strength training if you can, either by hours or days. Highlighting this because cardio conditioning is important for everyone, including those who are weight lifting focused.
This is not an “end all be all,” but it should give you some of idea of where to start with programming. Just don’t over-complicate it, and start out with what you can or have time to do. Build from there. GPP is a great place to start for anyone to build a well-rounded body and fitness goal, along with seasoned trainees.
Good luck!
“No great thing is created suddenly... There must be time. Let it first blossom, then bear fruit, then ripen.”
Are You Ready to Actually Retire?
Knowing when to retire is harder than knowing how much to save. The timing depends on what your retirement actually looks like: how long your money needs to last, what you'll spend, and where your income comes from.
When to Retire: A Quick and Easy Planning Guide is built for investors with $1,000,000 or more who are ready to move from saving to planning. Download your free guide and start working through the details.
MINDSET
Train smart, but never forget to train hard.