Tuesday, October 13, 2009

Can you write me a Workout Routine??

To be honest this the reason why I have a Program Design service listed on my website. In order to spread good training habits further than one person at a time I enjoy the gravitation toward 'consultant'. This lets me train many more people, at a distance you could say, and it allows them to train with a program designed specific to their needs for a much cheaper price that they can sustain/afford throughout the year. Unlike the leapfrogging that usually happens with 1-1 training. But this situation happened to be a little different. It was my dad...d-d-d-d

So this is what I get from my mom,
"You're dad needs (I think she said wants but I'm sure she's full of it) a workout routine. His knees and shoulders bother him. Could you make a very short routine he could do that would help?"

At first three things came to mind.
  1. If I write this program it'll never be followed. (stubborn, old farmer)
  2. I'd be making this without a real assessment, and he wouldn't do that either. (stubborn, old farmer)
  3. I wont be able to include any warm-up, or activation activities (cause he wont do them) and it's gonna have to be 3 exercises or less. What am I gonna pick?
Just these three alone are enough to make me puke. I get asked this kind of question daily, and I usually have many reasons why I don't just hand out programs anymore.
  1. They are written with great thought and effort, but never get used. This took me about 10 programs to figure out and it hurt equally each time. Big waste of time.
  2. People are much less likely to devote themselves to such a thing when they don't pay for it. Because psychologically there is no value to it, whether that be a subconscious or conscious outlook.
  3. I spent alot of time, $, and effort earning the knowledge I have and a program should be valued somehow. In this case it's $ for a program that has the potential to help live a stronger, healthier, better life. (Make no bones about it, I'm not in this for the money. I'm in this to help people. I guess part of me would also really like to rid the world of all the a-holes that are the other.)
But this was my dad. So, with this all in mind, I went ahead and gave her the first 3 exercises that came to mind. I figured well, quick and dirty and they'll help. I said, everyday do:
  1. Swings 1x15
  2. pullups 1x5
  3. pushups 1x5
This lady (Mom) is SO cool that she happens to have a whole set of kettlebells (respect) and a swing set outside where the pullups could be performed..............Equipment? Check and Check.

But I decided to change my mind. There was no unilateral work, which is way to important. I wouldn't be around to teach a proper lunge. Adam cannot stand improper lunges. Drives me NUTSO. Plus, 3 exercises was probably too much. So....
  1. Sinlge Leg Box Squat: 1x5/leg (performed barefoot)
  2. Pullups: 1x5
This is something almost anyone can do. Maybe you can't get five pullups that go through a complete concentric, eccentric and isometric contraction but almost everyone can perform the eccentric and/or isometric. Just jump up, hold and let yourself down slowly.

I should be honest though. If I had to pick two exercises based on every exercise that I know I wouldn't pick these, but they'd be extremely close to the top, at least top 5.

Soon, probably tomorrow, I'll give you my two top exercises. Don't be afraid to leave a comment below. I love to hear feed back and check in tomorrow. I'm sure you'll be glad you did.

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