Winter 2015 Fitness Program Strength Work

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Part of the "Winter 2015 Programming at SDA" Series

Starting Monday November 2nd, all three of the daily programs at San Diego Athletics will be undergoing a massive change.

This article will explain the concepts behind the new Fitness program for the Winter of 2015, and talk about the strength work that will be included.

The new cycle of the Fitness program is something that Anders and I have spent a lot of time refining. We have had numerous sessions of just sitting upstairs discussing the possibilities. We would write on the white board, scribble in some thoughts, adjust our line of thinking, and refine it further.

The end result is a program that we are confident is a comprehensive structure that embraces all the elements of true “fitness.” It includes a healthy dose of strength training, short and intense conditioning work, as well as two full days each week dedicated to skill work, creating better body awareness, coordination and balance.

Throughout all of this, the overriding goal that drives the entire program is that it is something that is sustainable for the long-term, meaning that the focus is on getting a great workout while also ensuring health and longevity by mitigating injury potential.

Strength Training

Mondays, Wednesday and Fridays each week will be focused on 3 strength training movements that cover the entire body. Each of the three days will include one movement for the hip/leg structure, one movement for the upper body pressing structure, and one movement for the upper body pulling structure. Examples of these movements are below:

Hips/Legs

Back Squat
Front Squat
Overhead Squat
Split Squats
Lunges
Deadlifts
Romanian Deadlifts (RDL)

Upper Body Pressing

Strict Press
Push Press
Bench Press
Dips
Push-ups

Upper Body Pulling

All bent-over rowing variations (Barbell, DB, Kroc Row, Pendlay Row)
Pull-ups
Chin-ups
Ring Pull-ups
Ring Rows
Inverted Rows

At this point, I encourage you all to go over and read the blog post I recently wrote on the Bodybuilding Program. Specifically the section titled “Rep Scheme.” The Fitness program will be utilizing the exact same rep scheme and progression model which I detailed in that post. Everything written there applies, including the different rep scheme for the more novice athletes.

In that post, I also wrote in detail about HOW to progress from week to week, and used my Back Squat as an example over an 8-week model of adding weight and monitoring progress each week.

We also talk about how to deal with set-backs, like if you fail to achieve all the requisite reps in a given week. Furthermore, it also discusses the way in which you should perform each of the 5 sets for each exercise.

There is one big difference between the movements for the Fitness program and the Bodybuilding program. The movements stay the same every week in the Bodybuilding program, while we will be providing variety in the Fitness program. So, instead of performing a Back Squat every Monday, we will occasionally include a Front Squat or Overhead Squat. This will make progression slightly more difficult to track, but will provide a bit of variation. If you ensure that you track the main "staple" movement of each day, that will allow continued progress. The movements programmed in week 1, will be the primary movements for the cycle.

Rep Scheme

Much like the program written for the Bodybuilding class, the Fitness strength program will have one movement that is performed as “straight sets,” resting 2 minutes between sets.

The other two movements for the day will be performed as alternating sets, written as B1 and B2. These are to be executed by moving from one set of B1 to one set of B2, and then back to B1 for the second set. You should try to rest only about a minute between these sets, which will mean that you will get 2-3 minutes of rest between sets of the same exercise.

Finally, each of the M, W, F strength days will finish with a short, intense conditioning workout.

You can find further information on the next article, Winter 2015 Fitness Program Skill Work

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Bryan Boorstein

Bryan started training with weights at 14 years old. He was playing varsity basketball as a Freshman, and needed a way to keep pace with the older boys.

What started as a tool to enhance another sport eventually turned into the full focus of his career. At James Madison University, where he attended with San Diego Athletics co-owner...

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