Creating Training Programs Part 1

Before we get down to this post, I would like to say that I am planing a five post piece on how to create training programs and a five post piece on recovery. I have already posted the first post on recovery. I will keep alternating between the two until all ten posts have been done.

Now I have been working for a long time on how to create training programs and as every lifter must, I have formed my own ideas from thousands of hours of training. I admit that nothing is particularly revolutionary here, but I feel I have managed to reduce a lot of my ideas into a useable pile. This is what I want to reproduce here.

Now in this post we are going to cover the basics of what should go into creating training programs. We will also discuss training for a raw beginner.

Now in my books there are essentially 5 things any training program consists of-

1. Strength Training
2. Conditioning
3. Athletic Practice (for athletes not training for strength sports)
4. Tissue work, mobility and flexibility training
5. Connective Tissue, joint and prehab and rehab work

Any training program cannot be said to be complete until all these things have been catered for in some form or the other. Anything you miss out will over time, only bite you in the end. That being said you cannot and should not try to focus on all of these at the same time. What is important is that all of these get some minimal attention, so that while you build one quality up, the others don't go to the dogs.

Therefore there are 5 types of training programs-
1. ones that are trying to get you stronger,
2. Ones that are trying to "get you into shape"
3. "Ones that want to improve your movement quality
4. Ones that want to make you feel good
5. Ones that want to improve your level of skill.

Now let us talk a little about these components.

1. Strength Training
This is training in order to improve the amount of force the body can produce. This can be done through the following ways-

1. Maximal Training- The use of heavy Weights
2. Repetition Training- The use of sub maximal weights for reps to create mastery over a certain weight and also cause hypertrophy.
3. Dynamic Training- The use of sub maximal weights with high speed to create greater levels of force.
4. Explosive training- The use of negligible loads at great velocities to generate high force.

Essentially every single method used to increase strength does so through one of these pathways. All of these essentially lead to increased force production over time.

Now the thing is, there is no one best method to increase strength. At certain times, certain methods must get preference. The key is you have to find a way to make progress over time.

Now there are a few basic methods of periodization or ways to organize your strength training over time. There are probably over a million ways to do this, but we are just trying to get the hang of basic concepts here, so I am going to keep this simple.

1. The double progression Method
This is probably the simplest and oldest way to make progress in training. It existed before barbells and is probably the best way to progress in calisthenics. Essentially you take a level of resistance you can handle for a certain number of reps and sets- let us say 3 sets of 10, and keep working it until you reach a certain target level in good form demonstrating mastery over the weight- say 3 sets of 15, after which you increase the level of resistance somewhat and go back to the base level and start over.

This method gets very little attention nowadays because it seems too simple to be effective, but somewhere I feel the double progression system should always be a part of your training, and something you should always be doing with exercises that require body-weight control.

If you doubt the method, read up a bit on the training philosophy of Bob Peoples- a man who deadlifted 725lbs at a modest bodyweight of 181lbs.
http://ditillo2.blogspot.in/2008/04/systems-and-methods-i-have-used-bob.html

The beauty of the method is that in modest rep ranges it is self periodizing- you do not have to have planned layoffs or peaks, they just happen.

2. Linear Periodization
This is the first method that was probably used after the invention of the barbell. It is rather simple- you start performing a certain number of repetitions with a weight that is easy for that range. Then add weight every workout. As you start from a lower weight you build training momentum as you approach weights that were previously difficult for you and blast past them. Then as it gets harder to add weight at a certain rep range, you reduce the reps per set and continue adding weight. This way you can keep reducing reps and adding weight (and maybe sets) until you hit a new peak.

Generally in this method, plans are made by working back. This method is very effective as well, but it does have its problems. I think it is more effective for intermediate to intermediate-advanced lifters. This cannot be used with calisthenics. The biggest thing with the system is that you have to learn how to, for lack of a better term, gain training momentum. Basically you need to know just how easy to start the plan and just how much to progress each step of the way. 95% people probably overestimate themselves and blow it right from the start. On the other end under estimating yourself leads to poor gains over a long period.

That being said it was a definite favorite of many great strength athletes. I think the key, more than the method itself, is its application. Greats like Bill Kazmaier, Bruce Welhem, Ken Patera, Henry Steinborn, Andy Bolton and John Hise swore by this method and they had the results to prove it.

On the other hand there are some serious problems with this method. You can read about some of them here- http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible
I will discuss all this in greater detail in a later post in the series.

3. Undulating Periodization
This is again a form of training that has existed since the 30s. Basically you use one light weight, high volume workout, one heavy weight low volume workout and one medium weigh, medium volume workout in one training cycle, and then add a certain amount of weight to each workout the next training cycle. The workouts are not of the same difficulty levels and this is part of the plan. By cycling your rep and set ranges and difficulty levels you can prevent staleness and keep adding weight cycle after cycle. Of course there is a point at which this stops and you need to back off but it does work for a long time, specially if you keep the frequency per movement relatively high and control the total volume in a training cycle.

However there are literally thousands of ways to apply this training system. You can see a couple here-
Bill Kazmaier- http://muscleandbrawn.com/bill-kazmaier-training-routine/
C.S Solan- http://ditillo2.blogspot.in/2009/01/full-body-workouts-cs-sloan.html

4. Wave Periodization
This can basically be understood as taking 1 step back and 2 steps forward. Basically you add weight for a few workouts and before it gets truly hard you back off a bit and add weight again. Your weights keep going up and down but generally head upwards over time. This was particularly popular among olympic weightlifters. It has quite a few proponents like Pavel Tsatsouline. A good example of this form of training is the 5-4-3-2-1 system or the power to the people system.

This system in my opinion is very effective for increasing strength in general and relative strength in particular.

5. Block periodization
Here the training year is divided into blocks (say 4 weeks). Each training block is devoted to the development of a specific quality. Generally they follow some sort of logical order like- hypertrophy block, strength block, strength-speed block.

Personally, I think this is effective for athletes who have limited time to train and a very definite off and in season. But as such I dont like it and I have huge problems with it, which we shall discuss later. For more you can read Christian Thibaudeau's book Theory and Application of Modern Strength and Power Methods.

6. Conjugate Periodization
This is basically where you train multiple strength qualities within the same training cycle. A large variety of exercises are used in order to prevent burning out on any one quality. For example- the westside temple is a form of conjugate training. You can read it here- http://www.powerliftingwatch.com/files/Westside%20Barbell%20Template.pdf

Personally I think conjugate training is a must- you have to lift heavy, be fast and build strength with reps at the same time. What I do not like is the westside application of the method, specially for raw powerlifters and athletes. Secondly the main method to prevent staleness is exercise variation, instead of playing around with the reps and percentages, which I have a huge problem with. You can read Dan Green's Problems with westside here- http://www.jtsstrength.com/articles/2013/05/29/west-of-westside/

You can read Dave Tate's case for conjugate training here-
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_ii

We will of course discuss all this in great length in a later post.

7. Instinctive training

This is where you train according to what you feel like. While it may sound bogus, it may have some rationale to it, specially with very experienced and advanced lifters. We will discuss it later.

By no means is this list of methods comprehensive, but I do believe these are the basics and most programs are some sort of combination of these and you need to get intimate with these systems if you are serious. And all of them not just one.

2. Conditioning
This essentially is done in order to increase your work capacity in order to both perform better at your sport and train harder during workouts. There are probably a thousand methods here as well but I can broadly classify them as-

1. General Aerobic Training
This is probably the most popular and the most crappy way to get someone into shape. It involves working at a so called optimum intensity level for enlongated periods, typically upto an hour at a steady pace. If you are a distance runner, than it makes a lot of sense. But if you are not, I dont see why on earth anyone would do this. It is not specific to any sport and is clearly detrimental to strength, hypertrophy and body composition. There are a thousand articles on the web on this. I dont need to link anything.

However I do feel doing this infrequently or frequently but at nil intensities like walking are useful to help recovery.

2. Interval Training of some type
In my book this is any method that does not have a steady pace. This includes everything from HIIT to the tabata protocol to the Viking kettlebell Method and things like fartlek, timed sparring, hill sprinting and performance of sport drills like shuttle runs.

In my experience this is an extremely effective way to improve conditioning and should compromise the majority of your conditioning work.

3. Using high Volume training and controlling rest periods in the Gym
This is any method in which rest intervals are reduced and reps per sets are increased in order to challenge anaerobic work capacity. Charles poliquin's body recomposition training, escalating density training, or any of Vince Gironda's competition preparation workouts would fall under this.

I think these are great for body re-composition and for heavier athletes with a time budget or for those with very specific conditioning needs like strongman athletes. I do not think that this method is very effective as a sport specific conditioning tool for most athletes however.

4. Use of athlete specific tools to enhance conditioning
This includes the use of special implements like farmer's weights, things like weighted carries, the prowler, sled sprinting, car pushing, kettlebell work, sandbag carries etc. . . I think these are the link between strength and strength capacity in general and loaded carries in particular should be a part of everyone's conditioning work.

5. Random work to gas the body
Every time you do something new the body is not good at it and gets gassed. If you keep changing the conditioning method all the time, you will always be able to gas yourself. This has a few advantages- you will burn crazy amounts of fat, improve the resting pulse and never be bored. On the other hand you will always be sore and never be really good at anything.

3. Athletic Practice
Go play your sport. Do the drills- ask your sport coach not your strength coach.

4. Tissue work, mobility and flexibility training

This is basically anything that is done in order to improve the quality of movement and the range of motion.
Basically this consists of-

1. Tissue work using a foam roller, ART, sport massage or a tennis ball. Scar tissue is removed, the muscles get to relax and adhesions are opened.
2. Passive Stretching- This relaxes the muscles and allows them to reach their full length. Its not sport specific nor will it help your mobility, but it does help in tissue recovery.
3. Active Stretching- This is covered in great detail in a previous blog post of mine. http://extendingmyspine.blogspot.in/2013/01/flexibility-training-preventing-and.html
4. Dynamic Stretching- This will improve the mobility of the body, but should be done carefully.
5. Mobility Drills- The include things like shuffling, ducking, tumbling and other such drills intended to teach an athlete how to move. A must in every athlete's program.

5. Connective Tissue and Joint Work and prehab and rehab work
This is work that is done to make the bones, joints and tendons and ligaments stronger and healthier. This used to be a big deal before the 50s but has somehow gotten less important. First of all, generally keeping the training frequency low will give time for these tissues to catch up with the muscular system. This is why guys in that era rarely got injured- definitely much lesser than modern strength athletes.

There are essentially 2 sides to this coin-
1. Heavy Supports of all sorts
The purpose of the skeletal system is to be the structure. When the strength of the structure is challenged the structure must get stronger. That is the basic premise of heavy supports and was a staple of almost every pre 1950s strongman. Guys like John Grimek would do heavy OVERHEAD supports with over 1000lbs. Basic supports like rack deadlifts or just unracking a heavy weight and putting it back are enough for most of us however. Just keep the volume and frequency read low as the skeletal system takes a long time to recover- much longer than muscles.

2. Ultra high repetitions with light calisthenics with a full ROM with full contraction and extension without much fatigue
The purpose of a joint is to move. When you get a lot of quality movement in, well the joints get healthier.  Basically the joint capsules have limited blood supply and when lot of quality full ROM reps are done, the joints get nourished and the synovial fluid gets to move around. It has to be light as high muscle contractions actually hinder this process and compromise movement quality.

I am a big believer in pre hab- as they say an ounce of prevention is worth a pound of cure. It is important to do a lot of back and core work, and generally keep training balanced between all 5 training components, as well as maintain body balance. Along with being good lifting technique and general habits, most problems can be prevented.

Rehab work of course depends on the case and the individual.

Now that we have all this in order I would like to write out what I consider to be the basic rules of creating training programs. You can read about their rationale in the following posts-
http://extendingmyspine.blogspot.in/2014/03/training-philosophy.html
http://extendingmyspine.blogspot.in/2014/01/lessons-from-training-vault-part-3-of-3.html
http://extendingmyspine.blogspot.in/2013/12/lessons-from-training-vault-2-of-3.html
http://extendingmyspine.blogspot.in/2013/12/lesseons-from-training-vault-1-of-3.html

In brief my rules are-
1. Start too easy, and progress slowly.
2. Always train multiple qualities at a time (conjugate training). You must focus on one, but you must always do multiple things.
3. Back off every 4th week
4. Balance of stressors must be maintained- For every set introduced into your program, a set must be reduced somewhere. If you are increasing the total number of sets, food and sleep must increase to counter it.
5. Always use basic compound movements for strength.
6. You must stick with the same basic movements for a long long time.
7. You must train heavy (82-85%+) some of the time.
8. You must train fast some of the time.
9. Strength is not built by just heavy and fast lifting however. Strength is built by mastering a certain level of resistance through repetitions, optimizing technique and cultivating good form, and then moving on to higher levels of resistance.
10. To build muscle you must use volume.
11. You can only bring up one thing at a time- at least radically.
12. You can serve multiple masters at a time, but you can only do justice to one, so you better be clear what you want.
13. Mobility and flexibility work is critical
14. You must have some sort of plan- an exact idea of how to make progress.
15. You must have objectives and you must constantly evaluate if you are moving towards them or not.
16. You have to gain training momentum. You need to create space for improvement and put strength into the bank.
17. You must always build a base.
18. You have to have balance- structural balance between muscles and balance between various fitness qualities.
19. You have to realize that if you have been doing something imbalanced so far, you will need to do something imbalanced to make it right.
20. Simplify Simplify Simplify

With all this in mind we will over the next few posts, try to figure out how to create training programs and see how all these principles and concepts work out.

Training the Raw Beginner

A Raw beginner is someone who has no prior training experience and is not familiar with progressive resistance training. many athletes would also fall under this category. Anyone coming off a major illness or injury or a teenage or anyone over 40 should by default start here.

The principles of training the beginner are in their essence the same as those already mentioned. However what one must remember is that the beginner can make progress on resistance levels as low as 40%. At the same time the beginner is weak and has poor technique so he is vulnerable to injury. He can also make progress at pretty much a linear rate for quite a while and it is important to take advantage of this. Beginners often have poor tissue quality and mobility and cannot safely perform many exercises.

Keeping all this in mind, here are a few things to remember when training a raw beginner-
1. Perform a lot of foam rolling, stretching and mobility drills.
2. Perform a lot of work on small exercises and light calisthenics to both build a base and the joints.
3. Utilize exercises that will promote good technique and promote structural balance.
4. Have one heavy exercise on which he should progress linearly workout after workout.
5. Dont go too crazy with frequency per body part.
6. Use a lot of loaded carries to promote lifting awareness and skeletal stability.
7. Start easy so that the lifter has some time to develop good lifting and movement habits before he starts hitting it hard and heavy.

I generally like to have my guys perform a lot of dumbbell and calisthenic work. I make them do exercises that enforce a good hip hinge and promote a shoulder's down and packed posture while pressing. I make them do a lot of hip and back work. I do a lot to strengthen the quads as many people tend to muscle out squats using their backs. I do exercises to get people comfortable in the bottom of a squat.

I like goblet squats as I feel they promote stability and correct squatting posture. I do a lot of erector and ab work to strengthen the mid section. I like deadlifts using blocks from around 4-5 inches below the knees as my primary heavy exercise. I like anterior loaded carries like goblet walks and one arm carries as I feel they develop full body stability. I also like twist holds, toe touches and bridges as flexibility exercises. I time rest intervals in order to work on conditioning. The loaded carries and high rep squats generally take care of the conditioning aspect of things for now.

So a sample 3 day per week program I like to make people do is-

Day 1
Foam Rolling- Glutes, IT, Quads, hams, calves, hip flexors, lats, pecs, lower back and upper back. Thoracic mobilization with a foam roller.
Stretching- Twist holds, half kneeling streches, wall ankle mobilizations, toe touches and groin stretches. If flexible camel holds.
Mobility- Holding the bottom of a goblet squat for 30s

Deadlifts- work up to 2 sets of 5. Pull from 4-5 inches below the knee. Ensure there is a perfect hip hinge. Start with 40-60% bodyweight. Add 2 kgs each workout.

Goblet Squats- 1 set of 10-40 with 12kgs
Jackknife Squats/ Assisted Squats/ Full squats- 2 sets of 10-40
Leg Curls- 3 sets of 12
Knee Tucks- 3 sets of 10-35

Anterior loaded carry- 5 sets of 20m

Day 2-
Same foam rolling, mobility and stretching as Day 1

2 more kgs on the deadlift.

Incline Pushups- 3 sets of 10-40
Dumbbell Military Presses- 3 sets of 10-12
Short Bridges-3 sets of 10-40
Plank- :40s to 2:00

One Arm Carries- 5 sets of 20m per arm

Day 3-
Same foam rolling, mobility and stretching as Day 1

2 more kgs on the deadlift.

One arm dumbell Rows- 3 sets of 10-12
Bodyweight Rows- 3 sets of 6-20
45 degree hypers- 3 sets of 8-40

Car Pushing/ Prowler/ Tire Dragging backwards- 5 sets of 20m
Forwards- 3 sets of 20m

In my experience people will spend about 3 months on this program. A person graduates to the ordinary beginner stage when they have hit all the required repetition targets and is performing a 1.25- 1.5 times body-weight deadlift. This program lays the foundation for fantastic future gains and builds a solid base of good lifting habits.