Program Format
It can seem a bit of a mystery as to how we write training programs. Our methodology is broad, strength and conditioning, which is an umbrella over many different training disciplines. Our programs don’t float down from the higher ups at chain gyms like Orange Theory or F45, we create our own using experience, science and creativity.
Here are the general principles of how we write a program:
Hit most of the fundamental movement patterns each session
Do 2-3 core stability exercises each session
Do some sort of conditioning, or cardio most workouts
Do some mobility or soft tissue work to warm up or cool down
Over the next month, you’ll start to see a new program format. The font is bigger, so I hope you’ll have an easier time seeing it! We wanted to make it more educational for you. The new programs have labels where typically you would just see “A,” or “B.” You’ll now see an outline of what constitutes a well rounded strength and conditioning program. Here’s what you’ll see.
A. Strength - this is an opportunity to stress your muscles and get your nervous system to adapt to a specific stimulus. On “A” exercises, we’re trying to get you to make a jump in weight every couple weeks or at least once a month.
B. Accessory - This are movements like single leg exercises and rowing exercises. As Taylor said yesterday, stuff that makes you better just for doing it. You don’t need to push it as hard here, they compliment the A.
C. Core - While I’m often cited as saying all exercises are core exercises, we can get specific about challenging it too.
D. Conditioning - this is what you may call cardio. It’s to work on endurance and work capacity. This is where we try to manipulate your heart rate to get an effective response. Long and slow cardio is great, but when we’re trying to jam a 60 minute workout in, we focus on higher intensities for shorter duration. The good news, this will translate to the longer slower effort for you.
E. Cool down - take a few minutes to stop sweating before you drive off. You’ll work on specific mobility drills to target an area that needs some love.
I hope this gives you a little insight to our brains and the behind the scenes at Gain.
Justin Miner
@justinminergain
