Do you get to the gym and struggle to create a training day worthwhile?
Do you walk around staring at all the machines, without a clue where to start - only to grab some dumbbells and rip some bicep curls like every other day?
A training day doesn't need to be complex.
Lately, I have been using this very simple, 3 step formula for creating my own (and my athletes) training days.
Let's define it and then dig deeper.
3 STEP TRAINING DAY
[1.] SOMETHING HEAVY
[2.] SOMETHING FAST
[3.] SOMETHING UNTIL FATIGUE
Loading the body is essential to getting stronger.
Not only that, but it is amongst the largest stimuli we can provide the body to create adaptation.
The MANNER in which we load the body should constantly change both in terms of magnitude and method.
Lastly, regarding this first piece of training, we don't need to overdo it.
One or two exercises per training session, moving HEAVY loads is plenty to elicit adaptation and strength gains.
If more speed is a goal of ours, OR if preparing for a high velocity sport is part of our training, we NEED to train FAST.
But, HERE IS THE TRICK I HAVE RECENTLY BEEN APPLYING AND SEEING GREAT RESULTS...
Our SOMETHING FAST needs to be directed at a different bodily segment/movement than our SOMETHING HEAVY.
I have preferred this lately because it allows me to increase the quantity and quality of various movement patterns throughout the week. If I apply a SPEED stimulus to the squat pattern on Monday, I can still come back on Wednesday and apply a HEAVY stimulus to the squat pattern as the stresses are vastly different.
To continue building our training day from above, if my SOMETHING HEAVY is hexbar deadlifts, my SOMETHING FAST should be an upper body speed exercise that attacks a different pattern/muscle group such as:
*** I'll also note, there is a training philosophy known as CONTRAST TRAINING. Under this method, we would complete a SPEED based movement pattern immediately after a STRENGTH based similar movement pattern.
I wrote all about this method of training HERE.
SOMETHING UNTIL FATIGUE
Lastly, after our strength and speed stimuli have been applied, let's attack a movement pattern, joint, or muscle until we elicit high amounts of fatigue.
This third piece of the puzzle should target a limitation, a commonly injured joint, or a muscle that needs hypertrophy.
Some common examples I like applying to training would be:
Shoulder rotator cuff strength, via an exercise like THIS ONE
Spinal health and movement, via exercises like THESE
Pulling strength, via an exercise like this one
AND, our SOMETHING UNTIL FATIGUE should again differ in terms of bodily segment or movement pattern that it attacks.
So, our training day ended up looking like this:
SOMETHING HEAVY - Hexbar Deadlift
SOMETHING FAST - Medball Slams
SOMETHING UNTIL FATIGUE - Pull-ups and Push Ups
Here's another example of a training day that fits this criteria:
SOMETHING HEAVY - DB Bench Press
SOMETHING FAST - Skater Broad Jump
I hope this helps you think about how to create your training day next time at the gym.
SOMETHING UNTIL FATIGUE.
Then call it a day and go play 9 holes.
Founder and Head Coach - SCRATCHGolfTraining.com
Carter is a strength and conditioning coach out of the Milwaukee area working with athletes, in-person and virtually. Having helped hundreds of athletes, ranging from the middle school to the professional level and beyond, Carter brings a breadth of experience and knowledge to every athlete he works with. He launched SCRATCHGolfTraining.com in the summer of 2021 to help empower golfers to greater performance and longevity.
Carter believes ALL golfers are athletes, and they should be training accordingly.
Become a SCRATCH Athlete today, and start training like the ATHLETE you are!