PROGRAM DESIGN MADE EASY!

Tip of the day:When creating a program it is hard to know if all your goals are met but there are a few ways to simplify this equation.

1-Cover all your Primal Patterns(Bend,Twist,Squat,Push,Pull and lunge)
2-GOALS? In my case, I require some size and strength

3-Do i have some Pain and Aches and flexibility issues

4-Do i have a weakness or unstable joints

5-What is my time restrictions?

6-Respect Axial Loading 1-Vertical then 2-horizontal

7-Machine exercises at the end of the program
ETC......

So you see a program cannot be rushed, It needs to cover all your requirements and keeps you moving!

So here is an example of my situation:My goal is to be better in Taekwondo and increase my strength and size.I have lower back pain and a weak left shoulder and an unstable right hip. I have also a weakness in my lower abdominals and need to have a better core. Due to my busy schedule i have 30min to 45min max a day.

Well here is my program:
EXERCISE /Pattern /Type /Axial Loading
1-Turquish Get-up: Squat,Twist /Power / Vertical
(Squat Style)
2-Rack pulls(Deadlift) /Bent /Strength /Vertical

3-Dumbell press on /Push /Strength /Horizontal
Ball
4-Prone Jacknife on /Lunge /Stability, /Horizontal
Ball core
5-Lat pull-Downs /Pull /Functional stability for
back (no Axial Loading)
6-Greg Johnson's Window /(none) /Functional Stability for
Washer Shoulder
7-Tummy Vaccums /Stability and core for the
Abdominal wall

Enjoy the program and if you still have any questions send me a message in my inbox and i will answer.