How to Build a Workout Pt. 1
Training doesn’t have to be complicated. Once you have an idea of what you’re training for it is a simple process of determining how to get from Point A to Point B.
I will show you how.
The simplest type of workout to build is a strength workout so we will begin there. Today we will focus on the initial component of a strength workout:
I admit, there are many ways to skin a cat and I won’t claim mine are the only way but I do prefer to keep my work purposeful. Philosophically, there should be a reason WHY I chose option A over option B as you will see.
The 1st thing you have to do before ANY workout is warm up. Our objectives are:
– to increase the heart rate and breathing
– raise the body tempurature slightly
– activate/prepare the body for the work to come
This time is also psychologically important as the ritual of the warmup can help prepare us mentally to eliminate distraction and give our best effort to the workout.
I recommend picking a regular general warm up and sticking to it. My go-to is a 10 min Row at an easy pace.
Why this? Why not something else?
- 5-10 min of easy cardio is a widely recommended warmup and I will not default to the low end of the scale. If it says 5-10, I do 10.
- Rowing is a low-impact, full body movement and trains a hip-hinge movement pattern and pulling, both of which are often neglected but essential to functional fitness
- Rowing is easy to ramp up in intensity or dial back as needed.
- Rowing burns a good amount of calories.
- One of my fitness standards is a 2k row in under 7 min. Putting the time in on the rower ensures that I don’t backslide inmaintaining this and, if I am consistent, if I can pull a decent pace in my warmup I KNOW I’ll hit the standard when tested.
- Rowing is highly technical so the more I work on the little things the better I get. It’s also mentally engaging which helps me focus and cut out distraction.
As you can see, I’ve put some thought into this. Whatever warmup option you choose, you should be able to prive at least some justification for it. If you don’t want to think about it that much just do 10 min of rowing and if anyone asks, (they won’t) you can say, “I dunno. Joe said this was good.” and it will suffice.