Program For the Cubicle Miner

A friend of mine at work asked me for a program appropriate for him. As all the programs I have posted here before were for either intermediate or advanced Athletes, I thought this should be interesting to post.

First of all a little background. The guy is a former national Karate Champion and was strong at the time. At a weight of 140-150 pounds he had a 185 bench press, a solid 225 parallel squat and could do a good 15-18 overhand pull ups. However he has not trained for years and has for the last 4-5 years been working in a completely sedentary job which requires him to sit in a hunched position for 10-11 hours at a stretch 5-6 days a week. He has the typical problems of people of this time- kyphosys, an anterior pelvic tilt, a lot of excess fat. In addition to these problems he also is suffering for a nagging knee pain in his left knee, which after some amount of analysis and experimentation, we have traced to a hamstring quadriceps imbalance. Leg curls and even isometric hamstring contractions provided immediate relief.

In addition to all this he wants to coach students of his martial arts school, and for the purpose wants to be in respectable shape- enough for him to perform all the required kicks and movements pain free and with some power. He would also like to have nice biceps.

First of all we need to make a priority list of all the things that need to be taken care of-
1. Knee pain needs to be eliminated
2. Postural Issues need to be fixed.
3. Basic Ligament, tendon and bone strength.
4. Basic Full body Strength
5. Strength Flexibility- Active Flexibility and mobility
6. Weight Loss
7. Strength Speed (A.k.a power)
8. Speed Strength (a.k.a speed)
9. Cardiovascular fitness and general Endurance

Let us list the good things about this guy- he has a very good training background and uses excellent technique. In addition he competed in and is still very skilled at a high skill sport, which means his motor learning curve for advanced movements is pretty high. Both these things mean we can use high skill movements (like Olympic lifts) without any fear and easy coaching. Secondly he has access to a gym pretty much all day (except during work of course). Also there is a beautiful running park across the street with excellent pull up, dip and other calisthenic facilities.

To address each issue, we are going to have a LOT of posterior chain work for him. Posterior chain work fixes 90% of the most common postural issues and muscle imbalances in most sedentary people. In addition we will do leg curls and external rotations to help these issues. We will also include a lot of active flexibility work for the hip flexors, quads, and the internal rotators and their "assistant" muscles.

To build ligament and bone strength we will use dead-lift lockouts with an extended hold at the top, for 2 reps a week. Supporting feats in general build a lot of bone and connective tissue strength, but require enormous rest periods and lots and lots of recovery. In addition the routine will ensure that there is sufficient time for the connective tissues to repair and heal, and not let the typical problem of muscles getting stronger and bigger too fast happen. In addition full ROM movements will be used for high repetitions to train the tendons and assist in the building of active flexibility. In addition to all this such workouts, done properly and not to fatigue, will enhance the healing rate of the connective tissues.

For basic full body strength we will use the most basic of routines, centered around the most important lifts for a person in his position- Standing Military Barbell and dumbbell presses, Dead-lifts of various kinds, Rows of various kinds- One arm dumbbell rows, barbell rows, bent-over rows. Secondary work will be full ROM squats (body-weight only- will work up the pistol squat progression over time to build knee stability), push ups, pull ups and abdominal work. Tertiary work will be calves and biceps.

We will use a separate conditioning routine for weight loss, centered around the dumbbell snatch which will kill 4 birds with one stone- Supplementary lower back work, weight loss, Speed- Strength and general cardiovascular fitness. Skipping with a rope will also be used to add a hopping/ knee centric variable.
As he has not worked out for years and he is currently grossly overweight and was formerly strong, initially we can expect to build muscle and burn a lot of fat at the same time. For him I would expect this phase to last 9-12 months, after which we can worry about periodizing it.

For strength-speed or power. we are going to use the power clean and the jerk from behind the neck. The power clean is an obvious choice for developing the rate of force development and general explosiveness. The jerk from behind the neck is an excellent exercise that has been lost in the depths of strength training history and has been completely eclipsed by the jumping squat. It can be coached much more easily than the regular jerk, allows you to use much more weight than the ordinary jerk, builds reflexive power and is really really safe and low hassle, unlike the jumping squat. Here you basically do exactly what you would do in a regular jumping back squat, except you jerk the weight overhead when you jump. Because of this, there is no impact or trauma on the spine and there is no fear of injury. Plus it requires almost no setup beyond a rack. Resetting is also easier as you just lower the weight down till it is back in the back squat position and repeat.

We will remain true to the basic principles of beginner (or in this case pseudo beginner) programming.
1. One fitness quality (or related qualities) every session.
2. Do not train any one quality hard more than once a week, maximum training is 2 times a week if a light or medium session is desired.
3. Train a variety of qualities as it is not yet the time for specialization.
4. Keep the trainee on his toes (or at-least let him think that he is) in order to satisfy beginner enthusiasm, but do it in a way such that recovery is not compromised at all and no strength quality is over trained and general over training is also avoided. This also helps lose fat in a healthy fashion as it helps add a lot of activity without stressing the overall system.
5. Timely layoffs are critical (goes for advanced athletes as well).
6. Keep the progression simple and understandable.
7. Do not change the program for the first 9-12 months of training. This is the time to build proficiency in the basics, understand the body and build a base. Advanced periodization and change of routines to avoid staleness are an intermediate and advanced problem. A beginner should not get bored by any one routine in the first 9 months, and base building requires consistency initially. The periodic layoffs are more than sufficient in order to prevent staleness in the beginner.
8. Always stress perfect form and stability over weight.
9. Correct posture is critical. Strength and endurance in the postural muscles must be built from the very beginning as later the gap between the big muscles and these muscles only widens. The postural muscles need an early start.
10. Balanced routines are critical. Once again this is the time to build a base. Specialization can always be done later, but base building can only be done now.

Keeping all the above factors in mind I have designed the following program.

The weights given are completely hypothetical. We will know what weights to use only after the workouts begin. The fact is for heavy exercises (below 5 reps a set) the weight must not be a bitter struggle but heavy enough to make 2 more reps in perfect form impossible. For example if you can do no more than 4 reps with good form in the military press with 100 pounds (40 kgs), then this is the weight you will use for your 2 rep sets.

We will use a simple double progression method of progression. Every workout will be recorded in a notebook. All reps are given in rep ranges for example- 5 sets of 3-5 reps. This means we will begin with performing 3 reps a set. Whenever he feels capable we will add reps to the exercise. It is not necessary to do so in all sets. For instance if workout one is 3, 3, 3, 3, 3 workout 2 could be 3, 4, 4, 3, 3. Even if one rep is added overall, it will be counted as progress. When he is able to complete all 5 sets using 5 reps, he will increase the weight of the exercise by 5 kgs for upper body exercises, 2.5 kgs for the one arm upper body exercises, and 5 Kgs for lower body exercises as well (we will use narrower rep ranges). He will now start over with the new weight, once again perming 5 sets of 3 reps and will work up to 5 sets of 5 reps once again and repeat.

In every workout, he has to improve only in one exercise. If for example a workout contains the military press, one arm dumbbell row and the dead-lift, even if he adds just one rep to one set of one exercise, he has beaten his previous entry for the same workout in the log book. What is important is that at-least this much has to happen every successive workout. He may (and probably will) try to do much more than this, but in general we will try to be conservative in the rate of progress. However this minimum progress is critical.

For the calisthenic/ body-weight exercises, when he reaches the weight increase standard for that exercise, he will progress to the next harder variation of the exercise given in my progressions. I have attached the link for my progressions for each body-weight exercise upon its first mention. Of course the rep ranges for these exercises will be quite broad.

Every 5th week, he will only do the Thursday and Friday sessions. The rest of the time he will try to rest as much as possible and try to not even think about exercise. This is his periodic layoff. 4 weeks of effort one total rest week.

Monday-
Morning/Evening (any One session)- Flexibility Training
http://extendingmyspine.blogspot.in/2013/01/flexibility-training-preventing-and.html
Perform the 6 Flexibility exercises given in the post above. Progress according to the instructions given.

Tuesday-
Morning- Basic Strength and Connective Tissue Strength (Heavy Day)
Warm Up
Shoulder stretching (dislocates) with a bar or stick- 20 reps
Barbell Clean and Military Press (real strict- see post http://extendingmyspine.blogspot.in/2013/02/shoulders.html)- 2 sets of 5 reps with a light weight- say 30kg first set, 35kg second set. 1 min breaks
One arm Bench supported Dumbbell Row to the lower abdomen. 2 sets of 5 reps with a light weight- say 15kg first set and 20 kg second set. 1 min breaks.
Work Sets-
There will be 3 min breaks between sets and we will alternate (not superset) between exercises.
5 sets of 3-4 reps- Barbell Clean and Military Press 40Kgs
5 sets of 3-5 reps- One arm Bench supported Dumbbell Row to the lower abdomen 22.5Kgs
Dead-lift Warm Up-
2 sets of 4 reps of conventional dead-lifts. 2 min breaks First set 65kg, second 75kg.
Dead-lift Work Sets
There will be 3 min breaks between sets and we will alternate (not superset) between variations.
3 sets of 2-4 reps- Conventional Dead-lifts 85 Kgs (overhand grip at-least initially- we will switch to alternate when an overhand grip is no longer possible. This goes for both variations)
3 sets of 2-4 reps- Sumo Dead-lifts 85 Kgs
Connective Tissue Dead-lift
The barbell will be elevated by either placing it on a bench or by placing the ends of the plates on more plates, or ideally a power rack. It has to be elevated enough such that the bar is 2 inches above the knee when standing straight next to it. This way when the barbell is dead-lifted from this position, it only has to be moved 2-3 inchs to lockout.
Lockout hold for 20 - 40 seconds. (when you hit 40 seconds, increase weight). 90 Kgs Conventional Style.
Secondary Strength Exercises-
2 min Break between sets
2 sets of 8-30 body-weight squats- http://extendingmyspine.blogspot.in/2012/12/the-squat.html
1 set of 5- 25 Push ups- http://extendingmyspine.blogspot.in/2012/12/the-push-up.html
1 set of 3-15 Pull Ups (plus a set of "prep work" if required see post)- http://extendingmyspine.blogspot.in/2012/12/the-pull-up.html
2 sets of 10-25 roman chair sit ups. Weight will be added by holding a dumbbell with both hands. If he is not strong enough for roman chair sit ups, incline sit-ups will be substituted until he is doing 45 degree sit ups.
Tertiary Strength Exercises-
This is to be done after a good 20-30 min break after eating the post workout meal. These are optional and need to be done only if he has the time and excess energy.
1 min 30 second Breaks
3 sets of 8-14 reps Standing barbell bicep Curls- Military Style with no cheating at all. 25 Kgs
3 sets of 10-20 reps Standing Calf Raises off a block.

Evening- Strength Speed/ Power- Heavy
Warm Up- 
Power Cleans- 3 sets of 3 reps with a light weight say 25 Kgs, 30 kg and 30 Kg.
Work Sets
3 Min Breaks
3 sets of 2 reps Power Cleans- Say 35 Kgs
3 sets of 2 reps Behind the Neck Jerks- Say 40 Kgs

Wednesday
Morning- Fixing Postural Issues and Pain Prevention
Warm Up-
Light Bent over Dumbbell Rows-
2 sets of 8 reps - 10 Kg dumbbells.
Work Sets
External Rotations (weight increases will be 2 kgs when progression time comes)-
Lying Side External Rotation with Dumbbell-
3 sets of 8-15 reps. 2 Kgs.
Seated External Rotation to the front of the body with dumbbell-
3 sets of 8-15 reps. 2 Kgs.
Cuban Press (standing external rotation) with barbell-
3 sets of 8-15 reps. 8 Kgs
Leg Curl Warm Up-
2 sets of 8 reps- say 2 slabs on the machine
Work Sets
3 sets of 6-10 reps Leg Curls. Say 4 slabs.

Evening- Fatloss, Cardio, Speed Strength
Warm Up-
One arm Dumbbell Snatch
1 min breaks
2 sets of 8 per arm say a 10 kg dumbbell
Work Sets-
One arm Dumbbell snatch (progress by 2 kgs when the time comes)
1 min breaks
8 sets of 7-12 reps per arm. 14 kgs
8 sets of 50 reps Skipping
Cool Down-
2 mins slow skipping

Thursday
Morning- Tendon Strength, Connective Tissue Recovery, Full ROM training and mobility. 
Warm Up
Hospital Dead-lift (it is a round back dead-lift performed from a deficit with no unlocking of the knees)
It must be performed slowly with a good pause at the end points with absolutely no bounce.
2 sets of 10. Say first set 20kg, second 25kg. 2 min breaks
Work Sets
2 min breaks
2 sets of 10-35. Hospital Dead-lifts 30kg
2 sets of 10-35. Cross bench Dumbbell Pull Overs with absolutely full ROM. 10 Kgs
2 Sets of 10-35. Bottom Half Lying Leg raises off a bench such that the legs are off the bench and the upper body is on the bench. Lower the legs until there is a good stretch in the hip flexors and raise up only until the legs are parallel to the ground. Bend the knees to make the exercise easier in order to get the required reps. Straighten the legs progressively in order to increase the difficulty.
2 sets of 20-40. Dips until the mid chest is level with the parallel bars. perform slowly and with pauses at the end points. Place your legs on the ground or platform directly as if standing to assist if you are not strong enough. It will be easier than traditional bench dips and a lot healthier on the joints. Weight can be added using a belt.
2 sets of 15-40 per side. Side bends with dumbbells. bend over to one side until the dumbbell is level with the knees. 10Kgs each dumbbell
2 sets of 25-50 per side. Heel Elevated heels touching squat. Use the lat pulley to provide tailored assistance. Say 4 slabs on the machine.
2 sets of 30-60. Calf raises off a block.

Evening- Rest

Friday- 
Morning- Basic Strength and Connective Tissue Strength (Light Day)
Warm Up
Shoulder stretching (dislocates) with a bar or stick- 20 reps
Dumbbell Clean and Military Press- 2 sets of 5 reps with a light weight (HALF OF WHAT WAS USED ON TUESDAY- THIS GOES FOR ALL EXERCISES TODAY)- say 15kg (7.5 per dumbbell) first set, 20kg second set. 1 min breaks
Bent Over Barbell Row to the lower abdomen. 2 sets of 5 reps with a light weight- say 20kg first set and 30 kg second set. 1 min breaks.
Work Sets-
There will be 3 min breaks between sets and we will alternate (not superset) between exercises.
5 sets of 3-4 reps- Dumbbell Clean and Military Press 12.5Kgs per bell.
5 sets of 3-5 reps- Bent over Barbell Row to the lower abdomen 35 Kgs
Dead-lift Warm Up-
2 sets of 4 reps of conventional dead-lifts. 2 min breaks First set 45kg, second 55kg.
Dead-lift Work Sets
There will be 3 min breaks between sets and we will perform the variations in a series.
2 sets of 2-4 reps- Conventional Dead-lifts 70 Kgs
2 sets of 2-4 reps- Sumo Dead-lifts 70 Kgs
2 sets of 2-4 reps- Snatch grip Deadlifts 70 Kgs
Connective Tissue Dead-lift
The barbell will be elevated by either placing it on a bench or by placing the ends of the plates on more plates, or ideally a power rack. It has to be elevated enough such that the bar is 2 inches above the knee when standing straight next to it. This way when the barbell is dead-lifted from this position, it only has to be moved 2-3 inches to lockout.
Lockout hold for 20 - 40 seconds. (when you hit 40 seconds, increase weight). 80 Kgs Conventional Style.
Secondary Strength Exercises-
2 min Break between sets
He will Perform Exactly half the Number of Reps he Performed on Tuesday
2 sets of body-weight squats
1 set of Push ups
1 set of Pull Ups (plus a set of "prep work" if required)-
2 sets of Roman chair sit ups/ Incline board sit ups
Tertiary Strength Exercises-
This is to be done after a good 20-30 min break after eating the post workout meal. These are optional and need to be done only if he has the time and excess energy.
He will perform less sets today than Tuesday, but use the same weight and reps.
1 min 30 second Breaks
2 sets of 8-14 reps Standing barbell bicep Curls- Military Style with no cheating at all. 25 Kgs
2 sets of 10-20 reps Standing Calf Raises off a block.

Evening- Fixing Postural Issues and Pain Prevention
Lesser Sets will be performed today
Warm Up-
Light Bent over Dumbbell Rows-
2 sets of 8 reps - 10 Kg dumbbells.
Work Sets
External Rotations (weight increases will be 2 kgs when progression time comes)-
Lying Side External Rotation with Dumbbell-
2 sets of 8-15 reps. 2 Kgs.
Seated External Rotation to the front of the body with dumbbell-
2 sets of 8-15 reps. 2 Kgs.
Cuban Press (standing external rotation) with barbell-
2 sets of 8-15 reps. 8 Kgs
Leg Curl Warm Up-
2 sets of 8 reps- say 2 slabs on the machine
Work Sets
2 sets of 6-10 reps Leg Curls. Say 4 slabs.

Saturday
Morning/Evening (any One session)- Flexibility Training
http://extendingmyspine.blogspot.in/2013/01/flexibility-training-preventing-and.html
Perform the 6 Flexibility exercises given in the post above. Progress according to the instructions given.

Sunday
Morning/Evening (any One Session)- Fatloss, Cardio, Speed Strength
Warm Up
Jog 400m
Work Sets
Sprint 400m
4 mins break
Sprint 300m
3 min break
Sprint 200m
2 min Break
Sprint 100m
1 min Break
Jog 500m

As you can see, I have concentrated a lot of the workload in the center of the week. While he is doing something everyday in order to satisfy his craving for hard work and activity, only 2 days- Tuesday and Wednesday are genuinely hard. All the other days are basically easy days that help in recovery and give him a  chance and a solid reason to be physically active. 

I would have split the two days much further apart, but he travels to his hometown every weekend and he does not have any equipment there. That is why Friday, Saturday and Sunday require little to no equipment. 

Everybody who reads this, please tell me what you think of the program and how do you think it can be improved.