Updated: Dec 7, 2020
The creation of a well-rounded training program is both an art form and an application of science. Training programs are designed with many considerations, including exercise training principles and unique individual situations. Working with a Performance Specialist will ensure you hit all of these key components while optimizing your performance, reducing likelihood of injury, and helping you reach your goals.
What to look for in a well-rounded training program?
Searching for a generic workout plan online is not ideal. These non-specific, easy to download programs are not created with YOU in mind.
Instead, these are the components that should be addressed and woven into your workout plan:
● Your specific goals.
○ What sport do you play? What are you training for?
○ Do you want to improve your 1- rep max back squat or improve your 5k race time?
● Current health status.
○ Your Performance Specialist will consider your medical history and current health status while designing your training program.
○ Different medical conditions may require exercise modifications.
● Current and previous injuries, asymmetries and imbalances.
○ If you have suffered from, or are currently overcoming an injury, your training program can focus on areas that you are weak to ensure that these injuries do not happen again.
○ If you have current muscular asymmetries and imbalances that put you at an increased risk for injury.
● Confidence and motivational factors.
○ The mind is powerful, especially when it comes to training.
○ Are you self-motivated? Or do you need your Performance Specialist to check in with you regularly?
○ Should you have several milestones throughout your training or do you best with one big goal in mind?
● Overall level of fitness.
○ There are many components of fitness, as you will read about in just a minute.
○ This aspect of the training plan design process is very important. It dictates where you start with all of the exercises and movements in terms of level of difficulty, intensity, and volume.
To really see the gains that you want, hit the performance level that you desire, and smash all of your goals while staying healthy, you should work with a Performance Specialist who will create a program with you in mind.
Potential risks of not using a well-rounded training program
Obviously, you run the risk of not meeting your goals. But even worse, you increase the risk of developing an injury. There is a fine line between exercising too much, not exercising enough, and not properly recovering when it comes to injury prevention.
Training programs ensure:
● That you have adequate flexibility and mobility of your muscles and joints. If you don’t have the ankle, knee, or hip range of motion to achieve a full squat depth, then you will never fully be able to progress your squat strength.
● That you have the appropriate neuromuscular control, including stability, balance, and coordination to ensure you are moving with the most optimal body mechanics. Poor movement mechanics can lead to so many injuries, from ankle sprains to low back pain.
● You gain the appropriate baseline strength and muscle firing pattern. With this strength you can develop power, speed, hypertrophy, or whatever your goal may be.
Use a training program that addresses mobility and flexibility so that you can fully develop your strength and potential.
Benefits of a Performance Specialist
Performance Specialists have taken their initial personal training education and have gone above and beyond with specializations and continuing education in order to be able to deliver you the best product and results. They understand the world of fitness, exercise, training, and creating a well-rounded workout plan.
Our Performance Specialists at Elite Performance Training are prime examples of what it means to go above and beyond with training and athletic performance.
Essentially there are two groups of key principles and factors, outside of your individual needs, that your Performance Specialist will consider when designing a program, exercise principles and fitness components.
You won’t find this level of expertise in a generic program:
○ Ensures training programs are specific, relative to your needs, goals, and requirements of the sport or activity that you want to do.
○ Also considered the training stress.
○ The total amount of training stress placed on your body in one training session should exceed the training stress from the previous workout. While keeping in mind adequate rest and recovery to avoid injury and burnout.
○ Similar to overload but with attention to specific intensity, volume, and level of difficulty of an exercise.
○ Training plans need to be progressively overloaded throughout the course of the program to avoid hitting a plateau and to continue to improve versus simply maintaining.
○ This ensures there is planned variety in the training program.
○ Also used to avoid a plateau, but also to avoid boredom and lack of motivation.
And last but not least, the components of fitness:
● Flexibility and mobility
● Speed and agility
● Coordination and balance
Each of these components work together to create a training program. Some components may have more importance than others, depending on your goals. And this is the exact reason why a well-rounded training program is essential. If any component is missed and if these exercise training principles are not administered, you may not go very far in your fitness and performance.
Do yourself a favor, drop that weekly workout plan you found online and contact us today!