Training Template for New Blood

I am writing this on someone's request. This is a basic training plan meant for someone who has never engaged in serious training. It covers a year of training.

Before I lay out the basic template, I want to clear a few concepts.
1. This template is based on training all basic movement patterns. If you have specific problems, please clear this and personalize it with an experienced trainee/ trainer.
2. While there is no such thing as a one size fits all training template, this one will give all fresh trainees who have no debilitating physical problems good scope to progress. It is very hard to mess up.
3. Confidence is key to this program. Every set that you perform, must be done only until technical failure i.e when your technique begins to deteriorate significantly. Do not push beyond this point.
4. Gains in this system are dependent on how well you perform every rep. Your mind must be clear, your focus on both the movement and the muscle and on full contraction and relaxation.
5. Reps= Number of repetitions performed. Sets= Number of time the exercise is attempted. Therefore 3 sets of 5 means you will perform the movement for 5 repetitions 3 times.
6. There are 4 elements to the system. Strength training, which will take care of your muscular strength and size, you neural efficiency and your connective tissue strength. Tissue work (massage, ball and foam rolling), which will remove all adhesions and scar tissue and will rejuvenate the entire muscular and skeletal system. Stretching and mobility work, and cardiovascular work.

Let us now first define the template:

Phase I

In this phase the emphasis is on tissue work and flexibility and mobility work. This will last 4 weeks.

You will perform 3 workouts a week on non-consecutive days. There are 2 workouts given below (A and B). You will alternate between them. Thus, you will perform each workout 3 times in a 2 week period.

Exercise descriptions will be given at the end of the post.

Workout A
Tissue Work:
Thoracic Mobility Drill With Ball- 1 Set
Foam rolling of I.T band- 2 Sets each side
Foam Rolling of Lats and Upper Back- 1 set
Foam Rolling of Pectorals and Deltoids- 1 Set
Foam Rolling of Glutes and Hamstrings- 1 Set
Foam Rolling Of Hip Flexors and Rectus Femoris- 2 sets
Foam Rolling Of Quadriceps- 2 Sets
Foam Rolling Of Calves- 2 Sets
Foam Rolling of Lower Back- 1 Set

Flexibility:
Standing Toe Touch- 3 Sets of 3 Reps
Half Kneeling Lunge Stretch- 3 Sets of 3 reps
Rear Foot Elevated Lunge Stretch- 3 Sets of 3 Reps
Seated Toe Touch- 3 sets of 3 reps
Standing Groin Stretch- 3 Sets of 3 Reps
Side Bends- 3 sets of 3 Reps per side
Camel Hold- 3 Sets of 1 rep
Twist Hold- 3 Sets of 1 Rep per side
Kneeling Overhead Stretch- 3 sets of 3 reps
Overhead Stretch Against Wall- 3 Sets of 3 Reps
Wall Slide- 1 set of 3 reps
Ankle Mobility Drill- 2 sets of 5 reps

The entire Workout up till now should not take more than 10 mins. While it may appear like a lot of movements, you will be able to do them fairly rapidly. Do not waste time.

Strength Training-

High Incline Push Ups- 3 Sets of 20-40 (Depending of when you reach Technical Failure)
Knee Tucks- 3 Sets of 15-40

Remember to Synchronize your breathing. Exhale while contracting your muscles, hold at the top and bottom and inhale while relaxing/lengthening them.

Workout B

The Tissue and Flexibility work is the same as Workout A except instead of a foam roller you will use a lacrosse ball.

Strength Training
High Incline Rows- 3 Sets of 15-40
Jack knife Squats- 3 sets of 15-40
Short Bridges- 3 Sets of 20-40

Phase 2
This phase will focus on strength training. It will last 12 weeks.

You will exercise 4 days a week. The pattern is-
Workout A
Workout B
Rest Day
Workout A
Workout B
Rest Day
Rest Day

For strength Training-
Every Exercise has a rep Range Given (ex. 15-30). When you begin exercising, use the hardest variation of the movement (progressions/variations are given at the end of the post) that you can manage for the given number of sets for the minimum number of repetitions in that rep range. For example 3 sets of 10-20 means that you use the hardest variation that you can use for at least 3 sets of 10 reps.

When you can complete all the sets with the maximum reps, move on to the next and harder variation. Start over with the minimum reps with the new variation.

I advise that all trainees exercise caution when selecting the starting variation and select a variation which the can comfortably handle for the given minimum reps. Completing the minimum reps should not feel more than a 70% effort. This way you will progress faster and smoother over time.

Resist the temptation to add sets in this phase. We want a lot of quality work done and we are still building a base of good movement habits. Pushing too much volume will only jeopardize your efforts. We are not yet going all out.

Do not rest more than 4 mins between sets. A 2 min break should be the minimum. You need to be able to complete every rep and set with perfect technique.

Keep a log book and attempt to beat you numbers every workout. If you did 3 sets of 5 for a certain movement last time, this time do 5,6, 5. If you are feeling really strong try 6, 6, 6. In the initial few months of your training, you will be able to advance forward and beat the log book every workout. Take full advantage of this phase, but never push beyond technical failure. In this phase, relatively higher reps will yield better results.

Put your heart and soul into every repetition. Think of it as a way to explore your body and understand yourself. The greater the concentration and mental effort you put into every rep, the faster your progress will be and the smoother your progress will feel.

Just because you are not going beyond technical failure, does not mean you are not working hard. As you approach technical failure in every set, tighten every muscle in your body and try to perfect every repetition and tighten up your form even more. This will get harder to do as the set progresses, but stay at it. Do not demonstrate blind endurance by just pushing yourself to do more reps to the point of failure. Instead seek to perfect every rep even more as you fatigue. This will be much harder to do than to just churn out reps. But do not let technical failure just set in- fight it and use every inch of your concentration to maintain perfect technique. This is the way to push yourself. When even with your best efforts you cannot maintain good form, stop.

Workout A
Tissue Work
Thoracic Mobility Drill With Ball- 1 Set
Foam rolling and Lacrosse ball massage of I.T band- 1 Set each side with each (Foam roller and ball)
Foam Rolling and Lacrosse ball massageof Lats and Upper Back- 1 set with each
Foam Rolling and Lacrosse ball massage of Pectorals and Deltoids- 1 Set with each
Foam Rolling and Lacrosse ball massage of Glutes and Hamstrings- 1 Set with each
Foam Rolling and Lacrosse ball massage Of Hip Flexors and Rectus Femoris- 2 sets with each
Foam Rolling and Lacrosse ball massage Of Quadriceps- 2 Sets with each
Foam Rolling and Lacrosse ball massage Of Calves- 1 Set with each
Foam Rolling and Lacrosse ball massage of Lower Back- 1 Set with each

All tissue work drills should not take more than 10 mins.

Strength Training-
Warm up with 1 to 2 sets of 8- 10 of a variation that is at least 2 steps easier than the one you are working with.
Push Ups- 3 Sets (not including warm up sets) of 8-30
Squats- 3 Sets of 15-40
Leg Raises- 3 Sets of 8-25

Workout B
Flexibility and Mobility Training
Standing Toe Touch- 3 Sets of 3 Reps
Half Kneeling Lunge Stretch- 3 Sets of 3 reps
Rear Foot Elevated Lunge Stretch- 3 Sets of 3 Reps
Seated Toe Touch- 3 sets of 3 reps
Standing Groin Stretch- 3 Sets of 3 Reps
Side Bends- 3 sets of 3 Reps per side
Camel Hold- 3 Sets of 1 rep
Twist Hold- 3 Sets of 1 Rep per side
Kneeling Overhead Stretch- 3 sets of 3 reps
Overhead Stretch Against Wall- 3 Sets of 3 Reps
Wall Slide- 1 set of 3 reps
Stool Bridge Hold- 3 Sets of 1 Reps
Ankle Mobility Drill- 2 sets of 5 reps

Strength Training
Warm up with 1 to 2 sets of 8- 10 of a variation that is at least 2 steps easier than the one you are working with.
Horizontal Rows- 3 Sets of 8-25
Pull Ups- 3 Sets of 4-15
Bridges- 3 Sets of 8-20

By the end of this phase you should be able to perform 10 perfect push ups, 20 perfect standard squats, 15 perfect straight legged lying leg raises, 5 perfect  head bridges, 2 chin ups, and 15 perfect bodyweight rows from waist height.

Phase III
In this phase, the priority is on basic strength training and we also introduce cardiovascular conditioning.

This phase will last 8 weeks.

We will raise the intensity and increase the sets and reduce the reps.

We will continue strength training 4 days a week. We will add 2 cardio workouts a week.

Workout A
Workout B
Cardio Workout
Workout A
Workout B
Cardio Workout
Rest

Workout A
Tissue Work
Thoracic Mobility Drill With Ball- 1 Set
Foam rolling and Lacrosse ball massage of I.T band- 1 Set each side with each (Foam roller and ball)
Foam Rolling and Lacrosse ball massageof Lats and Upper Back- 1 set with each
Foam Rolling and Lacrosse ball massage of Pectorals and Deltoids- 1 Set with each
Foam Rolling and Lacrosse ball massage of Glutes and Hamstrings- 1 Set with each
Foam Rolling and Lacrosse ball massage Of Hip Flexors and Rectus Femoris- 2 sets with each
Foam Rolling and Lacrosse ball massage Of Quadriceps- 2 Sets with each
Foam Rolling and Lacrosse ball massage Of Calves- 1 Set with each
Foam Rolling and Lacrosse ball massage of Lower Back- 1 Set with each

All tissue work drills should not take more than 10 mins.

Strength Training-
Warm up with 1 to 2 sets of 8- 10 of a variation that is at least 2 steps easier than the one you are working with.
Push Ups- 5 Sets (not including warm up sets) of 5-20
Squats- 5 Sets of 8-30
Leg Raises- 3 Sets of 5-20

Workout B
Flexibility and Mobility Training
Standing Toe Touch- 3 Sets of 3 Reps
Half Kneeling Lunge Stretch- 3 Sets of 3 reps
Rear Foot Elevated Lunge Stretch- 3 Sets of 3 Reps
Seated Toe Touch- 3 sets of 3 reps
Standing Groin Stretch- 3 Sets of 3 Reps
Side Bends- 3 sets of 3 Reps per side
Camel Hold- 3 Sets of 1 rep
Twist Hold- 3 Sets of 1 Rep per side
Kneeling Overhead Stretch- 3 sets of 3 reps
Overhead Stretch Against Wall- 3 Sets of 3 Reps
Wall Slide- 1 set of 3 reps
Stool Bridge Hold- 3 Sets of 1 Reps
Ankle Mobility Drill- 2 sets of 5 reps

Strength Training
Warm up with 1 to 2 sets of 8- 10 of a variation that is at least 2 steps easier than the one you are working with.
Horizontal Rows- 5 Sets of 4-15
Pull Ups- 5 Sets of 3-12
Bridges- 5 Sets of 5-20

Cardio Workout-

Jogging for 40-45 mins. Focus on good running technique. Do not run very fast. You are not trying to get tired you are trying to develop good running habits and build basic conditioning.

By the end of this phase, you should be able to perform a set of 25 standard push ups, 50 standard squats, 10 hanging knee raises, 8 pull ups, 15 head bridges and 20 feet elevated horizontal rows.

By this time you would have completed close to 5 and a half months of training.

Phase IV and V will be covered in the Next Post.

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Exercise Progressions-

Push Ups- http://extendingmyspine.blogspot.in/2012/12/the-push-up.html
If kneeling Push ups are too hard begin with incline push ups. Simply find a stable object about waist height and place you hands on it at shoulder width. Follow the standard instructions for push ups given in the link. Be sure that at the starting position your body is close to 45 degrees to the floor.
High incline pushups in Phase one are the same thing, except using an object at least sternum high.

Squats-
The first few steps are given in the post- http://extendingmyspine.blogspot.in/2013/01/flexibility-training-preventing-and.html
After full squats refer to- http://extendingmyspine.blogspot.in/2012/12/the-squat.html

Bridges-
http://extendingmyspine.blogspot.in/2013/03/the-ultimate-exercise-bridge.html

Horizontal Rows and Pull Ups-
http://extendingmyspine.blogspot.in/2012/12/the-pull-up.html
Horizontal Rows can be made harder by lowering the base and easier by using a higher base. You will not be able to keep lowering the base as after a point, your back will touch the floor. To increase difficulty further, you can elevate the feet.

All the pull up exercises are given in the post. The progression is,
Underhand Grip Medium Pull Up negatives
Top Half Medium Grip Underhand Chin Ups
Pull Up Negatives
Full ROM Medium Grip Chin Ups
From Here the post is clear about the progression.

For advanced variations- http://extendingmyspine.blogspot.in/2012/12/the-one-arm-chin-up.html

Leg Raises-
In all variations of lying leg raises, it is important to keep your lower back in contact with/presses into the ground throughout each rep.
Seated Knee Tucks
Lying Knee Raises
Lying Bent Leg raises
Lying Frog Raises
Lying Straight Leg Raises
Hanging Knee Raises
Hanging Bent Leg Raises
Hanging Frog Raises
Hanging Leg Raises

I will add exercise descriptions shortly.

Revisting the Barbell Squat

Of late I have been performing a lot of heavy barbell work in preparation for an upcoming meet. Heavy deadlifts, bench presses and squats are basically all I have been doing the last few weeks. Having revisited heavy barbell training after a long time due to my accident, I was surprised that my strength in these lifts has increased dramatically.

I had devoted a lot of time to my assistance exercises- pistol squats, RDLs, Bridges, Pull Ups, Bodyweight Rows, L-Sits, Leg Raises, Front Levers, Pushups, Handstand Pushups, Roman Chair Sit Ups, Landmine Twists and various kettlebell drills. Getting stronger at them has improved my powerlifts considerably.

I always loved the barbell squat, but I used my own version. I would stand with my feet close together and the heels slightly elevated by a thin piece of wood. I would place the bar high on my back and squat all the way down till my hamstrings were touching my calves. I would keep a vertical and straight torso at all times. I found this version targeted the quads like nothing else could. I would do any where from 3 to 40 reps per set, depending on my objectives. I was however careful to balance this out with a lot of RDLs and bridges.

Now, preparing for my first contest after my accident, I have adopted 2 squatting variations-
1. The Power Squat- I Squat with the bar medium to low on my back. I wear flat shoes such as Chuck Taylors. I push my hips back to initiate the squat, and squat down until i cross parallel and immediately drive back up. I take a wider than shoulder width stance, with the toes turned out significantly outwards.
2. The assistance Squat- I squat with a high bar position and the feet turned slightly outwards. I take a hip width stance, and wear flat shoes. I initiate the squat by pushing my hips back. I keep my shins as vertical as possible and squat down all the way till my hamstrings are touching my calves. I pause for a whole second and push back up.

Both squat variations have their merits. The power squat allows you to handle the most weight. The Assistance Squat uses much much less weight, but takes the hamstrings through a large range of motion, as well as builds strength out of the hole. It also is a great glute developer, because of the large ROM.

Ultimately I have come to a have a few ideas about Squat training-
1. The Deeper the Squat, the more the muscle recruitment for all muscles. But be safe and use a range which you are confident you can handle.

2. You have to regularly practice at least one squatting variation that lets you use less weight but give a great training effect. This variation has to be your primary assistance work. It could be anything from weighted pistol squats to belt squats.

3. You have to regularly (though not as regularly as the assistance squat)practice your competition squat.

4. Do not let your lower back hold you back. While reverse hyperextensions will help in your deadlift, hyperextensions- to be correct back extensions, will do wonders for your squat.

5. Body tightness is everything. This tightness is a result of Intra Abdominal Pressure. You must learn how to fill your belly with air and tighten your core.

6. Core Strength is critical- The best core exercise for squats is Front Squats, but if you cant handle the workload, there are a host of suitable exercises to choose from. Ab Rollers are fine, but probably inadequate, leg raises, L- Sits, Front Levers, Landmine Twists are all great ways to build a core. Challenging plank variations are also worth exploring.

7. Do some one legged work. Most people will benefit form the mobility, the stabilization challenge and the glute training one legged work provides.

8. Activate your glutes. Do a lot of bridges, hip thrust and barbell hip thursts to get them working. They are the strongest muscles in the body, do not let them go waste.

9. Mobility is critical. Hip Flexor, Hip and ankle mobility are all important.

10. Tense your muscle before your get under the bar. It will make a world of difference.

11. Do not use a belt on a regular basis. Practice the art of creating intra abdominal pressure without it. Itwill only take you 6 weeks before contest tolearn how to use a belt properly, provided you have mastered how to create intra abdominal pressure.

12. The glutes, the lumbar back, the shoulder blades, the grip and the toes must be tight at all times.

13. Pull yourself down into the squat. It will help you stay tight.

14. Do not consistently train the barbell squat using only heavy weights. Periodization of some kind is critical.

The Bench Press- Test of Strength and Technical pointers

With the exception of the barbell curl, the bench press is probably the most popular exercise in the world. Despite this, I have never been fond of the exercise. However, I decided to bite the bullet and go on a bench press specialization program.

My primary pressing exercises before this were handstand pushups and pushups. I am capable of performing one arm push ups with my feet together for 6-7 reps. I can also do 7-8 full ROM handstand pushups.

When I first starting benching seriously 6 weeks ago, I had a poor 200 pound pres.In 6 weeks I am now pressing 315 for 2. Of course this has less to do with any increase in my strength and more to do with me learning how to utilize the strength I have built doing bodyweight pressing exercises. As in any exercise, your bench press is determined by your practice of it. Considering how I never seriously pursued bench pressing, I was not surprised by the results.

However, all this did validate my theory that strength built by any horizontal pressing exercise, will build a base of strength. In order to realize it in other movements, you have to practice them specifically.

Ultimately, it is important to understand why the bench press is considered the ultimate test of pressing power.

Because if not the bench press, what else?

There is no other pressing movement that can be reliably used to determine one's pressing power. Overhead presses were contested in weightlifting before 1972, but anyone familiar with weightlifting history will tell you that it had to be dropped from competition because the degree of cheating in the overhead press had distorted its reliability. In 1972, there were athletes who were overhead pressing more than they could clean and jerk (by utilizing back bending techniques). So all overhead presses are out. Floor presses also are easy to cheat on, just look the old "belly toss" method of pressing the bar. Not to mention it does not test strength through a full ROM.

Pushups and handstand pushups are highly dependent upon bodyweight and body fat percentage, putting heavyweights and athletes from power sports at a serious disadvantage. The only reliable way of testing pressing power is the bench press.

For sure, the bench press has its issues- Shoulder instability, "non- functionality", lack of space for the shoulder blades to rotate and of course it being a open chain movement. Honestly, the functionality of the bench press is really dependent on who you are referring to. Those who need to routinely demonstrate their strength, like powerlifters, will find it functional. Remember the purpose of the sport is to display strength. Other athletes might find the close grip bench press more useful, as it mimics the pressing actions of actual play. Ultimately, the bench press is a full body exercise, and its usefulness has to be determined for every individual trainee.

However, no one can deny the injury potential of the exercise, specially considering the poor shoulder stability, terrible posture and khyphotic backs that are common today. However, if you wish to improve your bench press, you have to practice it. For such individuals, I have a small list of suggestions-

1. For every rep of every pressing exercise you do, perform one rep of bent over flys (Also called rear delt flys) of comparable intensity. Make sure your torso is parallel to the ground while doing it. Rear delt flys are a low intensity exercise that will help pack on the volume for your upper back, but will not significantly stress your recovery. They work the scapula retractors, the posterior delts and the external rotators- all critical for good posture and shoulder health.

It may seem like a chore but do it. All other back and pulling work is over and above this. And remember, huge traps and rounded shoulders are nothing to laugh at.

2. Like any other exercise, technique is everything. Perfect your technique and you will get great results.

3. The first thing you must learn is how to be tight. Counter-intuitively, grounding your feet and heel in the ground, tightening your glutes, tightening your spine until your arch is rock solid and it hurts will all improve your bench press by several dozen pounds. The number of times my glutes were more sore than my chest taught me how important being tight is.

4. The second thing you must learn is how to protect your shoulder. Your upper back has to tight, and your shoulders pulled down and back and the chest puffed out. This gives your acromin and your rotator cuff some breathing space.

5. Pec tears and shoulder dislocations are common in bench press enthusiasts. Tricep tears are uncommon. The fact is that few lifters ever use their triceps to the fullest. You must learn how to use your triceps in order to press big weight. Twist your hands outwards/ turn your elbows inwards while descending. Think of pushing yourself AWAY from the bar when you press it back up. This is critical to getting the muscle recruitment right.

6. Flare your lats at the bottom of the press. This will give you great power out of the bottom and save your delts for the sticking point.

6. I do not believe it is necessary to bench press all the time in order to have a big bench. You need to bench consistently though. Once a week is good.

7. However, you can and should train accessory work hard and frequent.

8. Among accessory work, your tricep and delt training is paramount. My favorite accessory work is the close grip bench press, the one arm (arm in) pushup, Handstand pushups, board presses, rack presses, floor presses, dumbell press, kettlebell presses, California presses and weighted dips. Pick any 3 and train them hard and heavy 3-4 times a week.

9. You must do lots of chin ups and pull ups and rows. Your back development provides the base for your pressing power. This is one major advantage I had.