The most transformative training programs are often the simplest.
If you’ve ever followed a training program that didn’t produce the results you’d hoped for, often the best thing to do is simplify and try again. When we attempt to execute too many training measures and methods, the body (& mind!) can struggle to make sense of the information overload.
But just because there isn’t space for lots of stuff in your training program does not mean it should lack subtlety. On the contrary, a simple training program must be created with great care. Every single part of the protocol must serve a specific purpose. Much like with good food, fillers tend to diminish a program’s quality rather than enhance it. Keep the list of ingredients short!
So what are the essential ingredients of a quality training program? Although the specifics vary across individuals, the basic elements are the same for pretty much everyone.Without further ado, here are the 3 key ingredients of every training program:
- Movement/skills work. The primary purpose of movement training is to expand your movement “vocabulary”. In order to do this, you’ll need to first identify the movement styles that have the greatest potential for growth. To do this, ask yourself: How does my body move when I “don’t think; just do”? What is my personal style? What is my anti-style? What movements do I intentionally (or unintentionally!) avoid? Answer these questions with honesty and care, and then select a handful of skills or awareness-building drills to work into your warm-ups and cool-downs. Practice them mindfully and without self-judgement. Gains made here tend to last for a very long time!
- Progressively overloaded exercise. Just as with movement work, it’s critical to first identify the greatest potential for growth and gains in fitness. Inventory your current repertoire of regular exercises and identify missing pieces. Do you adequately address power in your training? How about flexibility? Select one fitness objective and then compile a handful of exercises that are highly specific to the fitness goal and easy to progress in a measurable way. For example, if I wanted to work on explosive power in my legs, I might design a box jump routine that increases the box height over time.
- Rest. EVERY SINGLE ATHLETE needs adequate rest in between training sessions in order to successfully progress over time. The amount will vary across individuals, but you can use the “2-day rule” to dial in your training day/rest day schedule. Rest is essential for success. REST!
At heart, I am a minimalist, and I deeply believe that less (when done with care) is more. Identify areas for growth in your movement and fitness. Take adequate rest in between. And resist the urge to add more stuff!
