Key elements to your training program - StrongLife

Key elements to your training program

training, lifting weights

Today I want to cover the key elements to your training program.

Whether you’re new to the gym, a seasoned goer or you’re simply thinking about joining one, here’s what you program needs to be built on.

It’s a case of mastering the basics which will then help you progress to more advanced stuff as you go along.

Now I know it may not be exciting (everyone wants to do the crazy stuff from YouTube) but it’s the key to building a successful time in the gym.

I’m going to cover the best exercises to get the most bang for you buck

“Look, it’s a duck with a buck….”

Sorry, every time I see the word buck I can’t help but quote The Little Rascals (yes, I’m a 29 year old who still enjoys kids films)

Right, where was I? Oh yes, the key exercises you need to be doing in the gym…

So let’s dive right in:

1 – Squat movement

You’re probably sick to death of hearing about squats by now but they’re one of the most beneficial movements ever. Learn how to do them well and you will never run out of options to train.

Goblet squats, Barbell squats, Split squats, bodyweight squats, front squats, overhead squats etc.

The list goes on.

Master the Bodyweight squat first, then the goblet squat and progress from there.

2 – Hip Hinge movement

Now hip hinge means nothing to you, so simply put you need to do some variation of Deadlifts.

Hip hinge is essentially hinging from the hips, driving tension into your hamstrings and glutes to perform a lift.

KB Deadlifts, Barbell deadlifts, Sumo deadlifts, rack pulls, KB Swings, Good mornings etc. all fall into the hip hinge.

Master the KB deadlift first and then move onto Barbell deadlifts and KB Swings.

Quick note: The hip hinge is not a squat. Learn how to hip hinge properly to maximise the exercises.

3 – Push movement

So the push movement is one you will be all too familiar with if you ever looked over at the weights area in a gym.

It’s essentially pushing an object away from the body.

Pushups, Dumbell bench press, barbell bench press, shoulder press variations etc. are all examples of push movements.

Master the pushup first and learn how to keep your core engaged throughout then move onto the rest.

4 – Pull movements

Row, row, row your barbell. So pulling movements are the opposite to push. You’re pulling the object towards the body.

Chin ups are the big one here but don’t worry, there’s loads you can do until then to start develop back strength.

TRX rows, One Arm Rows, Dumbell rows, barbell rows, lat pulldowns, inverted rows etc. all fall into the pull category.

Start with the basics and work up.

5 – Cardio/Conditioning

If you still have energy in the tank at the end of your session and you want to crank up your fitness levels you can incorporate some cardio style stuff.

Intervals on a rower, sled pushes, sled drags, farmers walks, sprints, battle ropes etc.

I get bored so easily with cardio stuff so I have to keep it varied and entertaining to keep at it. Mix it up and go for it.

They’re the 5 things I would highly recommend you to be doing week in, week out in the gym.

Wait, no ab work??? If you’ve been in a gym inside of the last 5 years, I can abs-olutely (see what I did there…..sorry) guarantee that you’ve spent hours knocking out planks, crunches and the likes.

The body is one unit. Train it entirely.

As you progress and your movements improve and you develop an understanding as to how to brace and engage your abs then we can look at working on improving core strength further.

Hope this has helped.

Happy training.

Colm “i got a dollar, i got a dollar, i got a dollar hey hey hey hey” Duignan

Colm Duignan

Colm Duignan

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