Training Programs

Best Training Programs

August 22, 2018 1 Comment

This article is a guide to some of the best training program available.  Before reading this material, it is important to go over the information and critical factors surrounding Picking a Training Program (opens in new window).

Once you have evaluated your personal situation here are a few various options for common scenarios.  These apply for both men and women.

 

Situation One

  • Fitness Level: Moderate-Advanced (Highly Self Motivated)
  • Fitness Goals: Strength, Lean Out, Build Mass, Endurance
  • Time Allotment: 5 Days Per week 1.5-3 hours (Including prep and post)
  • Existing Injuries: None-Minor Aches
  • Finances: $100-$500 monthly (membership, classes and supplements)

Best Training Program:

~4 Day Weightlifting Split w/ 1 Functional Day

This training program gives the person flexibility with the ability to mix it up with group sessions such as CrossFit, Yoga or hiking on the functional day.  A common four day split would be as follows:

  1. Mon: Chest/Biceps
  2. Tue: Legs
  3. Wed: Off (Rest Day)
  4. Thu: Shoulders/Triceps
  5. Fri: Back
  6. Sat: Off (Rest Day)
  7. Sun: Functional Day

If your focus is more strength and building size, power and Olympic lifts should be used during lifting days.  Conversely if the goal is to lean out and build endurance, super-setting and either a warm up cool down run/jog should be implemented.

 

Situation Two

  • Fitness Level: Beginner-Moderate (Self Motivated)
  • Fitness Goals: Lose Weight, Endurance, Toning
  • Time Allotment: 4-7 Days Per week 0.5-2 hrs (Including prep and post)
  • Existing Injuries: None-Minor Aches
  • Finances: $0-$150 monthly (membership, classes and supplements)

Best Training Program:

~In-Home Training DVD (P90X, Insanity, etc.)

An in home training program is perfect for someone who is looking to tone up, lose weight and build endurance.  This can all be done on a low budget and often with less total time than going to the gym or group class.  If you are short on time and money but are self-motivated this is a great program.

 

Situation Three

  • Fitness Level: Beginner-Moderate (Not Motivated)
  • Fitness Goals: Lose Weight, Endurance, Toning, Strength
  • Time Allotment: 3-5 Days Per week 1-2 hours (Including prep and post)
  • Existing Injuries: None-Moderate Issues
  • Finances: $250-$1,000 monthly (membership, classes, personal training and supplements)

Best Training Program:

~1-On-1 Personal Training (In-Home or at Gym)

For the individual who has some spare time and money but has a tough time getting motivated a personal trainer is great option.  This is also a great options for a total beginner or someone with injuries who is looking to recovery and strengthen known issues.

Traditional personal training regimens are 3-5 sessions a week but hybrid options are also a great way to go.  A good example would be to get 1 session a week with a personal trainer and participate in 1 group class or CrossFit session a week while mixing in 1-3 individual workouts.  This provides a good mix of accountability and learning while keeping costs more reasonable.

 

Situation Four

The last scenario involves someone who is not easily motivated, has no time and no money.  Unfortunately for this person there is not really a good option.  One of those factors has to bend in order to have a good training program option.  At the very least they need to move to moderately motivated.