General Fitness Program Two

Athletic Development and General Physical Preparedness for the Non-Athlete and Athlete Alike

The following is a general fitness program for the development of general physical preparedness in all 10 domains of fitness. The idea for this program is athletic development for the non-athlete. Athletes train extremely specifically for their sport, whereas the general population, military, police and fire fighters all need to train in generalised format. This is why CrossFit is so effective for these individuals.

This program will go a little further than the typical definitions of fitness by including actual athletic skill development. The idea is to train similar to a decathlete, as did the ancient Greeks during the period of the ancient Olympics.

There was a time when sport had a greater purpose than simply entertainment, endorsements and impressing members of the opposite sex. Not that these things are necessarily bad. Once upon a time athletes trained for military purposes or other practical reasons. Sporting competitions were a means of preparation for soldiers and other professionals. This general fitness program aims at taking the participant back to ancient times with the added benefit of modern scientific exercise physiology research.

Imagine being like an ancient Olympian, a Greek God with abilities in multiple domains. This general fitness program could be a good first step.

This program is broken down into 12 workouts. The instructions are simple, just start at workout one and work your way through in a three days on, one day off format. Once the 12 workouts are complete simply aim to improve your performance and start again at the beginning of the cycle.

Workout One

Discus, shot put and martial arts technique practice. Simply practice throwing the discus and shot put and learn/practice some martial techniques of your choice. The session can structured any way that suits you.

Workout Two

Snatch for 5-3-1 reps

Power-clean thrusters for 5-3-1 reps

Squat jumps for 3 x 5

Clap push-ups for 3 x 5

Workout Three

Complete the following for time…

Squats x 50

Push-ups x 20

Run 1 mile

Squats x 50

Push-ups x 20

Workout Four

Practice jumping hurdles, chairs or anything else you can find to jump over, plus basic gymnastics moves.

Workout Five

Back squats for 21-15-5-3 reps

Bench press for 5 x 5 reps

Overhead press for 2 x 8

Bent over row for 3 x 5

Workout Six

21-15-9 of the following for time…

Power-clean thrusters

Squat jumps

Push-ups

Workout Seven

Practice soccer skills. This may include tricks, dribbling, game skills etc.

Workout Eight

Pull-ups for a total of 100 reps (as many rests as needed)

Walking lunges x 100 with a barbell

Single arm push-ups for 5-5-5 reps

Workout Nine

60 minute bike ride with 10 x 100 metre sprints (running) scattered throughout.

Workout 10

Illinois agility test or similar agility tests and drills for 30 minutes. Triple broad jumps for 5 sets with 30 seconds rest between each.

Workout 11

Overhead squats for 9-5-3 reps

Power-cleans for 1-1-1-1-1 reps

Push-ups on gymnastics rings or stability ball for 10-8-6-4-2 reps

Workout 12

As many rounds in 20 minutes as you can of…

Burpees x 6

Squat jumps x 6

Tuck jumps x 6

Scissor jumps x 6

Follow this general fitness program for as long as you like before changing it. Remember however to include periodisation to avoid halted progress. This is a unique type of program unlike most fitness programs prescribed by trainers at your local gym. It may not be what you're used to. Try it out and watch the results. Not only will it make you leaner and more muscular, you will also experience profound improvements in performance throughout many areas.

Please note also that no program or exercise is the master of all results. There is no one magic program. This is simply a program applying some Personal Evolution Methodologies for the development of fitness and general athletic skills.

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