Components Of A Perfect Workout

Ok so there is probably no such thing as a perfect workout, but there are a few components that you should absolutely include in every routine.  When I design an exercise program, I simply follow a template.  The first step is to talk with a client to understand what their goals are and then assess them.  This gives me the necessary information to get started.

So how do you come up with your workout routine?  Do you just do a few random exercises you like at the gym, follow a program you found online or in a magazine, or maybe you don't workout at all.  Use this post to help organize an extremely effective routine.  I will even provide examples so you can start with this and modify as necessary.

Step 1:  Myofascial Release

First if you have stiff muscle tissue you won't be able to move properly.  You workout will be incredibly more effective if you start with a few minutes on a foam roller.  This will depend on where exactly you are tight, but it won't hurt to roll all over.  Here are a few common ones we use.

Calves
IT Band
Lats

Step 2:  Corrective Exercises

Once you worked on improve the quality of your muscle tissue you can start to perform exercises that may improve mobility or enhance your stability.  Again this is very specific to what your personal issues are but here are a few popular ones we use:

T Spine Rotation
Stride Stretch
Deep Squat Patterning

Step 3:  Core Exercises

Now that we improved movement we do our best to lock it in place with a few core stability exercises.  These are essentially exercises that attempt to make you keep a neutral spine while adding resistance or arm/leg movement.  Again here are some of our favorites:

Planks
Pallof Presses
Bird Dogs

Step 4:  Power Exercises

Power exercises are great for stimulating type II muscle fibers, increasing fat loss, and improving sport performance.  Some people feel that they don't knee this type of training, but I promise you everyone can benefit from it:

Stride Jumps
MB Slams-Please start with a nonbouncing ball first.

Step 5:  Resistance Training

Next the meat of the workout will contain the big movements with resistance.  Our two goals here are to improve lean muscle mass to rev up the metabolism and to burn calories.  Big movements are usually the best option here:

KB Goblet Squats
Push Ups
Walking Lunges
Inverted Rows

Step 6:  Energy Systems Development

This is just a fancy way of saying high intensity training to burn a ton of calories in a short time, improve conditioning, and increase metabolism over the next few hours.

Body Weight Complex

Step 7:  Recovery

Then finally you get to stretch and possibly foam roll again in a puddle of your own sweat.  Sounds amazing doesn't it?

Try putting these exercises together for one great workout.

You Stay Healthy San Diego,

Mike Deibler MS, CSCS
San Diego Premier Training