Building a Workout

How do you go about programming one day’s workout? The general structure of an individual workout within a training program will play a role in the effectiveness of its individual parts.

The basic structure of each day’s workout goes as:

Movement Prep- Stretching and joint prep for the movements of that day’s training

Warm Up- This is where we get our heart rate going and our muscles ready to work

Strength/Skill/Accessories- These parts will typically be in the order of highest skill and highest intensity to lowest skill and lowest intensity. A proper order will manage the fatigue to not inhibit the performance the main focus of that day.      

WOD- This is our conditioning, the focus and intent changes each day

Cool Down- Where we make mobility improvements and prevent injuries

These are general guidelines that are not set in stone. If you want to change things up, there should be intent behind the change to reach the desired goal of the workout. Each individual day should fit into the bigger picture as a part of the week, month, and year of the training plan.