I haven’t done a “cookie-cutter” weightlifting program in years.  Probably not since I bought Ross Enamait’s excellent book “Never Gymless.”  I think that was in 2006.

Since then, I’ve created my own training programs.  I’ve vacillated wildly between types of training – weightlifting, bodyweight, o-lifts, Crossfit and Crossfit-style workouts, rings/gymnastics, etc.

Too much stuff!

I feel like I’ve learned some things since then, and figured I’d share some of those lessons.

1. Cookie-cutter programs aren’t all bad.  Hell, I and most of my friends learned everything we knew about the gym from magazines, and from trying out programs in those magazines.  I still like to try people’s programs, to see how they affect my body.  While I might fiddle with them a little, I try to adhere as closely as possible to the program as-is, to see what happens.

I’ve said it before, and I’ll pitch it again, because I think the guy has a ton of integrity.  DeFranco’s “Built Like a Badass” program is fantastic.  It’s based on the “core lifts” (bench press, deadlift, squat, overhead press), is based around the individual’s current single-rep maximum, and progresses up nicely.  I don’t know how it would work with a pure “beginner,” but it’s working great for me.  Try it out if you’re looking for something new.

2. Related to the above, I feel more and more like strength is built in the gym, but skill is built on the field of practice.  Modern “functional training” has athletes doing a lot of stuff that is not related to strength training in the gym.

3. Strength is best built using the “classic lifts”/”fundamental movement patterns,” and adhering to the guidelines of good form.

4. This is where “functional training” or “corrective exercise” come in.  When an individual has a limitation that doesn’t allow them to perform the “classic lifts” or fundamental movement patterns in a way that is biomechanically sound for them, you have to start incorporating the lessons from functional/corrective training methodologies.

5. If the individual’s form is breaking down because the weight is too heavy for them, you have to evaluate the risk/reward equation for them.  Is it worth it to possibly get injured in the gym, in order to lift more weight that day?  Maybe.  Maybe not.

6. There is no “perfect” anything.  There’s no “perfect” form.  There’s really good form for a particular individual at a particular time.  There’s no “perfect” program.  There’s a really good program for an individual at that time.

7. Athletes need specificity.  The general person needs general movement.

Let me be more clear.  When you have specific tasks or demands that you have to accomplish, you have to be very specific with the type, frequency, and intensity of the movements you engage in.  When you don’t have anything so specific, you have free reign to do whatever you want to.

That being said, while the athlete’s “skill” training (aside from the “skill” of strength) will be specific to their sport, position, or event, the general gym-goer will benefit from playing more to develop skill.

8. Rhythm is critical to success.  As the saying goes, “timing is everything.”  I’d make it more specific – “rhythm is everything.”  Find the rhythms in your life and synchronize them to your best advantage.  Use rhythm in your training, both in terms of programming, and in terms of practice itself – engage in rhythmical movement more frequently.

Ok, that’s all folks…more later.  Appreciate any thoughts on the above…