#strength training performance

[fitness01281417396]

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[evofitnessstrength-blog]

Weight training program design 101.

To make sure your program is balanced take your training journal (If you don`t have one that is your first problem!) And count how many times you have done exercises that fall into the below movement categories: - Knee dominant i.e. Squats - Hip dominant i.e. Deadlifts - Vertical pulling i.e. Pull ups - Vertical pushing i.e. Overhead press - Horizontal pulling i.e. Dumbbell rows - Horizontal pushing i.e.Bench press - Ground work i.e. Turkish get ups - Carries i.e. Farmers walks

If any of those are missing, or have been done a lot more or a lot less than the others you might want to look at restoring the balance.

A couple of notes: 1. Breaking your program down into movement patterns instead of muscle groups ensures that you are training to be a functional human rather than Frankenstein`s monster. Your body is a cohesive unit, not individual parts, train it that way. 2. You should put more emphasis on the pulling movements than the pushing movements. This will help counteract the negative side effects of the constant sitting that has become the modern condition. Or you could just have shoulder pain instead, your choice. 3. You will notice that the exercise examples I give are COMPOUND lifts and not isolation movements. If my reasoning for choosing these is confusing please re-read point 1.

There we go, the basis for building a solid weight training program, voila!

Heavily plagiarized but adapted from the works of Dan John.