HOW TO CREATE A TRAINING PROGRAM PART 3

Now it's time to take what you have done in parts 1 and 2 and create the timeframes for the different segments of your training program.  If you haven't read parts 1 and/or 2 make sure you check those out first before you start part 3.

In order for your training program to give you the most most benefit, you will have to make sure that it entails all the different criteria.  Your training program needs to consist of:

Warmup (20 % of your time):

Include all of these every day

Soft Tissue work

Lengthening

Activation

Multi Joint Functionality

Torso(10% of your time):

You should include 2 areas per day

Hip Flexion

Rotation

Hip Extension

Stability

Strength(35% of your time):

You can concentrate on two areas/day or if you have the time you can add in more

Upper Body Push

Upper Body Pull

Lower Body Push

Lower Body Pull

Be sure to incorporate single arm and single leg movements as well

General Physical Preparedness or High Intensity Cardio(20% of your time):

Interval Training

Escalating Density Training

There are countless options here

Cool Down( 10% of your time):

Static Stretching

5% is left out so that you have time between all of the movements

That is a basic run down of a complete program.  Don't worry right now about what everything means.  Move on to today's exercise to learn how much time to spend in each area.  Tomorrow we will start deciding rest/work ratios and exercise selection.  Keep up the good work.  

MVP Mindset Mental Exercise

1.  If you haven't done parts 1 or 2 make sure that you do that first as you will need that information for part three

2.  On a separate piece of paper write the different categories that are listed above: warmup, torso, strength, gpp, and cool down

3.  Next to each section go through and write down the exact minutes that you will have for each sections.  For example, if you have determined that you have 30 minutes to train your break down would look like this

Warmup: 6 Minutes

Torso:  3 Minutes

Strength:  10.5 Minutes

GPP:  6 Minutes

Cool Down: 3 Minutes