Developing a Workout Program? These 4 Principles of Training Can Help.

Each week at Military.com Fitness, a workout of the week is posted; it is usually focused on the military recruit/candidate, active-duty and retired members, who can vary widely on the spectrum of fitness. There is a method to the process that should be understood, especially if you are considering creating your own programs or using ideas from articles, books and magazines.

These are the four principles and how they apply to the process:

Specificity

Whether it is a fitness test or you want to put on 10 pounds of muscle, the choice of exercises and their choreography will be different, depending on the specific goals of the person. Specificity is also part of the FITT principle that discusses how you should train to reach a specific goal. The common acronym should also be understood to move forward: Frequency, Intensity, Time and Type (Specificity). Specific exercises are dependent on the goal, not the exerciser. Individuality or personalization is the next principle.

An example would be a goal for a fitness test, such as push-ups, the plank pose and a 1.5-mile run. These exercises should be part of the training program, along with other exercises that balance out the individual. A cycle of lifting heavy weights or running sprints would not be appropriate, as these could make the fitness-test training results take much longer than if doing a four- to six-week cycle of specifics.

Individuality

Personalizing the programming depends on the exerciser's ability, facilities, equipment, time per day, days per week and personal preference to some degree. There is no "one size fits all" and any generic training program you find online may need to be adapted to the individual's ability. Everyone is different and will respond to the same stimulus (exercise) in different ways.

An example would be if the individual could not run or do push-ups. Knee push-ups or walking and biking may need to be introduced to personalize the programming for that individual.

Overload

Progressive Overload is the meat and potatoes of any program based on results. Over time, weights get heavier, cardio distances get longer, speed gets faster and repetitions increase in volume and power. These are typically built through weekly or monthly progressions using the specific exercises of the individual's training program.

Another adaptation that cannot be ignored is that you will recover more quickly from the same activities, compared to a month ago. With consistency in training, you will find that your condition and ability to be ready for the next set will improve. This principle requires systematic progression for the best results.

An example would be to increase the number of running sets and distances as the individual sees progress from the previous week's running speeds and distances. A logical progression is in the 10%-15% range with mileage and pacing speeds.

Variation

Eventually, a change to programming is needed. Usually, when you fail to see changes or progress in your training, a few tweaks in weight, volume, distance, speed and recovery may be the answer.

Many will consider a de-load week or add a new exercise to the program. Depending on the lack of progress, a reduction may be a better answer, but you will not really know if you are not documenting your training, nutrition and sleeping.

Often, you can review previous weeks of training progress or negative results and see the association between hydration, fuel (nutrition) and sleep quality. Improving recovery might be the more logical approach, but adding variety because the workouts are becoming stale is equally appropriate.

An example would be to change things up for a week or more with more non-impact cardio activity, especially if running aches and pains are occurring. Another option would be to add in dumbbell or weighted exercises with a reduction in calisthenics repetitions for a few weeks to give yourself a break from the higher repetitions.

The next time you create a workout routine for yourself (or others), make sure you follow some of the above basic principles. A group PT coordinator or individual can easily get started on the wrong foot in fitness training without clear objectives and methodologies present from the beginning.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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