Programming for Strength and Conditioning

Programming for strength and conditioning is the “meat and potatoes” of results. Forget the methods used or the intensity, if the programming is not relevant the results will be inadequate.

The following is a programming structure for the Personal Evolution method. Keep in mind that what we prescribe is diverse. We have programmes and workouts for specific sports and general physical preparedness. However the general guidelines still apply. Just because a person is training for mountain climbing as opposed to boxing, does not mean their body is not human. So the programming structure pertains to all modes and methods.

Our method of programming for strength and conditioning is unlike most of the stuff you come across. The wider fitness industry is designed around systems. These systems are in place so they can be marketed to the masses. On the other hand you have athletic programmes designed by scientists. These are overly complex and needlessly incorporate various modes of periodisation.

The Personal Evolution method of programming for strength and conditioning can be applied across the board. Don’t make the mistake though of thinking that this programming structure is all that applies. This is just a loose structure that can be used for the majority. There are certain programmes that require a different structure. For such programmes we state what is required and why we are making exceptions.

Session Types

In order to understand our minimalist programming structure it is important to understand that the sessions are not random. There are certain types of sessions designed to accomplish specific goals. It is imperative that there is a balance between session types to ensure specific objectives are achieved.

Strength

Strength training should form the foundation for all other modalities of fitness. Strength is defined as the ability to apply force. Simple as that. Examples include lifting weights, bodyweight resistance exercises, lifting/moving heavy objects and elastic/spring resistance. Quite often speed and power are applied during a strength session due to the already maximal muscular firing that occurs.

Metabolic Conditioning

Metabolic conditioning as defined by Crossfit is basically cardiovascular fitness. We define it a little further. MetCon is anything that refers to a modality of training where the primary goal is the stimulation and adaptation of any metabolic process. This includes cardiovascular endurance, anaerobic capacity, creatine recovery speed through repeat max effort etc. Generally speaking a MetCon workout will leave you feeling “gassed”.

Task Related Fitness

The third and final session type is task specific fitness. Strength, speed, power, endurance and all other modes of fitness are designed to be task specific, however this session type goes a little deeper and more specific. Task specific fitness refers to specific speed training that applies directly to the task at hand, agility training, anything skill related, highly specific power training and strength movements that are obscure in nature and apply to that task with little use in any other setting.

Training Cycle

Programming for strength and conditioning is not brain science or rocket surgery, it takes a simple working knowledge of the nature of the human body in relation to the needs of the individual. A training cycle must include balance, meaning that nothing that is required by the individual should be left out. The training cycle structure I am about to share is not programme-specific, it applies across the board. The only variable is the actual training used within that cycle.

Macro View

Similar to periodised programming, we incorporate macro-cycles and micro-cycles, however we omit the meso-cycle. Lets first take a look at the macro-cycle, this is basically an overview of the training about to be undertaken in the weeks and months ahead.

The maco-view is simply an assessment of goals, needs and abilities and structuring everything else to meet those needs. Lets look at it from a step by step point of view. There are three steps involved in the structure of a macro-cycle.

1. Assessment of Goals and Abilities: The start of a macro-cycle is an assessment. This should be done approximately every 12 weeks. There are many ways to assess your abilities and programme to meet those needs. Start by assessing your goals. This will be the foundation. Then simply assess your strong points and weak points. This should include metabolic/cardiovascular abilities, strength balance, skill/task related fitness and assess what needs to be improved and what can sufficiently be utilised at the current rate of development. This step also includes an assessment of your schedule/availability to train.
2. Determine Areas of Focus and How it Fits: Determine how much of each modality of fitness needs focus. For instance how much strength do you need? What type of strength do you need? What sort of endurance is required? Is it long distance endurance or anaerobic endurance? This gives you an idea of what needs to be incorporated into the overall cycle.
3. Put Together a Loose Programming Structure: The macro-view is just a guideline of what needs to be accomplished. From the above two steps you should have by now gathered enough information to put together a plan. This plan need not be set in stone. On the contrary, it needs to be flexible. So in the context of a micro-cycle, determine what sort of strength work is required on strength days, what sort of MetCon is required on MetCon days etc. This means you will have to acquaint yourself with the micro-cycle structure and come back to this plan when you understand how it works.

   Basically you should have a few notes that will state what each training day will look like, broadly speaking.

Micro View

Now that you have made some broad, overall plans and you know where you’re heading, you need to understand how our training philosophy fits. The micro-cycle is simply a structure that we have found, through research and application, works best in the balance between effort and recovery.

THE 12 DAY CYCLE

The 12 day cycle is the cycle that encompasses the cycles. Confused? Most of our training comes in a 12 day cycle, unless stated otherwise. This cycle is basically three days on followed by one day off, repeated three times. Within this 12 day cycle everything should be covered. All major muscle groups should have had a strength workout, all required skills must have been adequately trained and all metabolic needs should get enough stimulation. So using strength as an example, you need to have worked pulling movements from the floor such as deadlifts and bent over rows, pulling movements in the ertical plane such as pull-ups, a squatting movement of some kind, power movements, pushing such as bench press or overhead press and some bodyweight resistance of some kind. This ensures all strength requirements have been addressed.

The 12 day cycle is followed by two or three days rest before resuming the next 12 day cycle.

THE FOUR DAY CYCLE

The four day cycle is where it all gets put to use. This is where you actually determine what you will be doing each day. Basically the four day cycle is three days on followed by one day off. But lets get a bit more specific. Each day must be planned according to previous planning and the establishment of goals and abilities. We will here refer to each of the days as day one, day two and day three. Makes sense right? Day four is simply a rest so we won’t name it here. Day one starts the day after a rest day.

Day One

Day one is a task specific workout. This includes anything outlined above where the movements and activities completed are related mostly to the task for which you are training. The reason for this being number one is that you are fresh and not needing to deal with fatigue and soreness from previous days. You need to be fresh to promote effective and accurate neuromuscular development.

Day Two

Day two is a strength day. During this session you will generally be performing one, two or more strength movements with lengthy rest in between sets completed. The ultimate goal of a strength day is to develop strength and power independently of everything else.

Day Three

Day three is reserved for the workouts that will completely wreck you. In other words, day three will leave you feeling totally gassed and exhausted. Specifically day three will be reserved for MetCon workouts. This may include endurance efforts, high intensity intervals, hyper-intensity circuits, Peripheral Adaptive Endurance Training, repeat efforts with minimal recovery etc.

It is imperative that you rest once you complete three days of training. More is not always better. Recovery needs to happen in order for your body to adapt.

Conclusion

This may all seem foreign to you, but programming for strength and conditioning using these protocols is actually quite simple and will save you a lot of wasted time researching and using trial and error. Keep in mind that this programming structure is not carved in stone, it is a theoretical template outlining what is most common in our methodology. Follow either a programme in our many programmes sections or construct one yourself from the many options available in our workout sections and by following our methodologies.

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