RPN #004: Maximise Your Workouts with the Simple and Effective Training Programme Design Template

If you’re looking to build a strong, functional body, then full body resistance training based on fundamental human movement patterns is a great place to start.

By focusing on movements that our bodies were designed to perform, you’ll develop strength, mobility, and stability that translates to better performance in everyday activities and sports.

Unfortunately, many people don’t take this approach to training, opting instead for isolated muscle group exercises or cardio-based workouts.

The good news is that with a little bit of education and a solid plan, anyone can start to incorporate fundamental movement patterns into their workouts. Here’s how:

Step 1: Choose the Right Exercises
Start by selecting exercises that target each of the fundamental movement patterns – squat (+ lunge and step-up), hip hinge, vertical push, horizontal push vertical pull, horizontal pull, trunk rotation and carry. For example, squat variations, deadlift variations, bench press or push up variations, rows, pull-ups and farmer’s walks.

These movements work multiple muscle groups at once, giving you more bang for your buck. Plus, they’ll help you build the functional strength you need to perform everyday tasks with ease.

Step 2: Prioritise Form Over Weight
When performing resistance exercises, it’s crucial to prioritise form over weight. Many people make the mistake of lifting too heavy too soon, which can lead to injury.

Instead, start with lighter weights or just bodyweight and focus on perfecting your form. Once you can perform the movement correctly, then you can start to increase the weight.

Step 3: Progress Gradually
To see long-term progress, you’ll need to gradually increase the intensity of your workouts. This means increasing the weight or reps, or adding new exercises to your routine.

The key is to do so gradually, to avoid overtraining or injury. Keep a workout journal to track your progress and make sure you’re challenging yourself enough without pushing too hard.

By following these steps and incorporating fundamental human movement patterns into your resistance training programme, you’ll build a strong, functional body that will serve you well in everyday life.

You’ll improve your posture, balance, and coordination, and be able to tackle any physical challenge that comes your way.

You can also save time by pairing opposing movement exercises such as horizontal push with a horizontal pull in what’s called a superset.

So start today, and enjoy the many benefits of full body resistance training.

Whenever you’re ready, get in touch to find out more about how I can help you.

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