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how to make a program

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  • 14-08-2013 3:13pm
    #1
    thegreatiam
    Registered Users Posts: 2,869 ✭✭✭


    Im at a stage where i'm interested to how a program is written, is there some kind of formula? or certain way of doing it?

    Ive read a few post which mention push vs pull ratio, and quad/hip dominance.

    the reason id like to learn is I have program ive been on for a while, but i have a few new exercises id like to be doing so I want to be able write my own program to fit them in, but still with the same goals and simplicity.

    Currently I am doing an a/b 3x5 or 3x8-10
    A
    Squat/bench/pendlay row/Dumbbell press/pullover/cuban rotation/dumbbell curl/ABS
    B
    Squat (Front Squat)/Inc bench/deadlift/overhead press/Lat pull down/skull crusher/face pull/ABS

    Id like to add in assisted dips/assisted pull ups/seated cable rows/ (possibly some more upper back exercises

    But im not sure where is the best place to add them.

    Considering something got from SS wiki:
    Squat/bench/deadlift/dips/rows/abs
    -
    squat/overhead press/power clean/pull ups/abs

    And replacing the power clean with seated rows as i'm at a ben dunnes and you cant really clean properly there. (plus, ive never done them so I will wait til I learn from a coach before I try)


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    #2
    Cork24
    Closed Accounts Posts: 2,663 ✭✭✭Cork24


    Break your days up

    Mon - > Chest & Tri

    Wed - > Bi $ Back

    Fri -> Legs & Shoulders

    You can work on the Abs 3 times a week as well Mon, Wed, Fri.


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    #3
    thegreatiam
    Registered Users Posts: 2,869 ✭✭✭thegreatiam


    Cork24 wrote: »
    Break your days up

    Mon - > Chest & Tri

    Wed - > Bi $ Back

    Fri -> Legs & Shoulders

    You can work on the Abs 3 times a week as well Mon, Wed, Fri.

    Trying to stick to full body stuff rather than breaking them up into isolation.
    Squatting every day will be a must.


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    #4
    amazingemmet
    Registered Users Posts: 4,057 ✭✭✭amazingemmet


    This is a good series of articles on program design:

    http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_design_a_damn_good_program_part_1

    That said its better for someone of your level to just follow a set template and stick to it for a few months at least.


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    #5
    thegreatiam
    Registered Users Posts: 2,869 ✭✭✭thegreatiam


    amazingemmet wrote: »
    This is a good series of articles on program design:

    http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_design_a_damn_good_program_part_1

    That said its better for someone of your level to just follow a set template and stick to it for a few months at least.

    Yes, im on a program from a trainer, but I need to add in some work from a physio.

    Im not due to see either for a good few weeks. So im trying to learn how I can, if i can, mix my rehab with my workout.

    plus, its getting interesting to have conversations with trainers about what is working in a program. One I met was questioning the use of the bicep curls on my day A. So i thought id go about learning how to write one myself.


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    #6
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    A1) knee dominant lower 3-5 x 6-12
    A2) upper pull - vertical one day, horizontal the next 3-5 x 6-12
    B1) hip dominant lower 3-5 x 8-15
    B2) upper push - vertical one day, horizontal the next 3-5 x 8-15
    C) conditioning/carry

    Switch the order of knee and hip dominants on day 2.

    Plug, play, repeat.


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    #7
    thegreatiam
    Registered Users Posts: 2,869 ✭✭✭thegreatiam


    Hanley wrote: »
    A1) knee dominant lower 3-5 x 6-12
    A2) upper pull - vertical one day, horizontal the next 3-5 x 6-12
    B1) hip dominant lower 3-5 x 8-15
    B2) upper push - vertical one day, horizontal the next 3-5 x 8-15
    C) conditioning/carry

    Switch the order of knee and hip dominants on day 2.

    Plug, play, repeat.

    can you pad that with exercise examples?
    is it 3 days over 2 weeks?
    week 1 being a1/b1/c and week 2 being a2/b2/c

    Or is it over one week
    a1+a2/b1+b2/c?

    So it would be squat, pull up/Rows
    dead lift OH press/bench
    conditioning

    --

    Reading the article on tnation, the main goal is strength, followed by flexibility no interest in size or fat loss.
    So it would ideally be 3 on four off. maybe one or 2 days for light rehab work or conditioning.


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    #8
    Doug Cartel
    Registered Users Posts: 2,188 ✭✭✭Doug Cartel


    If you look up the West Side for Skinny Bastards workouts, they give you a template that has a lot of options. I've used it in the past while incorporating exercises given to me by a physio.


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    #9
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    thegreatiam wrote: »
    can you pad that with exercise examples?
    is it 3 days over 2 weeks?
    week 1 being a1/b1/c and week 2 being a2/b2/c

    Or is it over one week
    a1+a2/b1+b2/c?

    So it would be squat, pull up/Rows
    dead lift OH press/bench
    conditioning

    --

    Reading the article on tnation, the main goal is strength, followed by flexibility no interest in size or fat loss.
    So it would ideally be 3 on four off. maybe one or 2 days for light rehab work or conditioning.

    No. I get paid quite a bit by a lot of people to do jsut that. He asked for a template. He got it.

    Theres loads on jameshanley.ie with examples if you want to go searching. Or just google vertical/horizontal push/pull optinos.


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    #10
    magotch07
    Registered Users Posts: 324 ✭✭magotch07


    Hanley wrote: »
    A1) knee dominant lower 3-5 x 6-12
    A2) upper pull - vertical one day, horizontal the next 3-5 x 6-12
    B1) hip dominant lower 3-5 x 8-15
    B2) upper push - vertical one day, horizontal the next 3-5 x 8-15
    C) conditioning/carry

    Switch the order of knee and hip dominants on day 2.

    Plug, play, repeat.

    very similar to the program i am doing in NADA in blanch


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    #11
    thegreatiam
    Registered Users Posts: 2,869 ✭✭✭thegreatiam


    Hanley wrote: »
    No. I get paid quite a bit by a lot of people to do jsut that. He asked for a template. He got it.

    Theres loads on jameshanley.ie with examples if you want to go searching. Or just google vertical/horizontal push/pull optinos.

    the question is how to go about doing it. not can I have a template.


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    #12
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    magotch07 wrote: »
    very similar to the program i am doing in NADA in blanch

    It's very Boyle-esque tbh
    thegreatiam wrote: »
    the question is how to go about doing it. not can I have a template.

    "Im at a stage where i'm interested to how a program is written, is there some kind of formula? or certain way of doing it? "

    Put exercises into the template. Program to ensure balance. You do that with a template, or "formula" which fulfils those requirements.


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    #13
    thegreatiam
    Registered Users Posts: 2,869 ✭✭✭thegreatiam


    Hanley wrote: »
    It's very Boyle-esque tbh



    "Im at a stage where i'm interested to how a program is written, is there some kind of formula? or certain way of doing it? "

    Put exercises into the template. Program to ensure balance. You do that with a template, or "formula" which fulfils those requirements.

    creating the "template" is the part that is "interesting" "me".

    Rather than taking an existing template from online.
    actually, don't bother, emmets article on tnation seems to be giving most of the info to satisfy my curiosity, you can go back to charging people "quite a bit" to "fill" out a "template".


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