Structuring a workout to maximize output...

In today's day and age, independence is strongly fought for...i'm not referring to social justice or race related affairs (although very important), in this context I am referring simply to the idea of self sufficiency and independence in and amongst our peers. Being able to provide our required resources without aid. What this takes however, is education. Not necessarily school based education, but education through appropriate transmission of information, For example, this blog. A sound resource delivering simple and digestible information that educates and aids in providing readers with the tools that will readily provide self autonomy in the gym space.

Today's topic of autonomy is learning how to choose an exercise sequence that will maximize your efficiency in the gym.

Quick recall to a topic I continue to revisit...Energy systems! This is the key to knowing which exercises come first and those that follow. Go back and read my post "How running makes lifting weights easier" for more information on energy systems.

Today, i'm going to make it very simple, i'll hardly even reference immediate, intermediate, and oxidative energy systems. All I want you to take away from this is that there are three categories of exercises. Those that are fast, require a high degree of force output, and can't be repeated for much longer than 3-5seconds. Those that require a high degree of energy across a window of 0-90seconds, induce the greatest response of muscle growth, and consist of the dominant actions performed in sport and fitness. And those that are low intensity, require low skill, and operate in a long steady state time frame.

Quite simple.

1) Fast and short

2) Moderate and moderate

3) Low and slow

Knowing this, you can most likely associate common movements with these three types of energy systems.

Olympic lifts, plyometrics, and ballistics (cleans, box jumps, med-ball slams) are fast and short. With sets/reps lasting between 3-5 seconds and requires a high degree of force output.

Bench press, squats, and bicep curls are moderate/moderate. With sets and reps lasting between 30-90sec with moderate force output and time under tension.

Walking/Running/Rowing/Biking (non sprints) are long, slow, and at a low intensity.

With this in mind you can very easily set up a workout based on the following: Fast movements come first, followed by moderate, and you finish with long slow movements.

Doesn't get much simpler then that!!!

You start with box jumps and barbell cleans...

Move on to bench press and pull-ups....

Finish with low intensity cardio...

In a given day you could perform sprints in the morning, bodybuilding in afternoon, and a walk or jog in the evening.

There you have it! One more tool in your toolbox of knowledge.

The possibilities are endless, just remember the importance of energy system coupling. When to go fast, moderate, and or slow.

Sometimes, simple is simply the best :)

"Progression is built through consistency and tested by passion"

JB