The BASIC Blue Print of a Typical Workout

Follow these eight steps in order to achieve total workout that involves injury prevention, core, strength, power, speed, agility, and flexibility.

1.  General Warm Up:  This consist of any low impact/low intensity cardiovascular work to increase heart rate, body temperture, and increase blood flow of the body.  Exercises consist of jogging, rowing, versa-climber, jump rope, jumping jacks, bike, etc.  A general warm-up take about 3-5 minutes.

2.  Dynamic Warm Up/Movement Prep:  Multiple joint movements of your own body weight to increase body temperture, stretch muscles, and prepare the body for the movements you will do in your workout or on the field.  Exercises include push ups, squats, multiplanar lunges, single leg squat react, etc…This should take 8-10 minutes.  For more information about dynamic warm up.  (refer to blog “Time to Stretch” June 16, 2009)

3.  Prehab:  The focus to stregthen the most vulnerable areas on your body that get stressed in everyday movement (Verstegen 2004).  These exercises will strengthen your shoulders, hips, and core muscles to allow you to correct any muscle imbalances while also preventing injury. 5-8 minutes

4.  Core:  This puts a little more emphasis on your core muscles.  I believe that you should perform exercise that focus on the transverse abdominis, internal/external obliques, and back extensors.  8-10 min 

5.  Skills and Drills:  Even if you are not an athlete, you should still incorporate plyometrics, speed, and agility training into your workouts.    10-15 min

7.  Energy System Development (ESD/”cardio”):  Run, swim, bike, jump rope, row, and even elliptical your way to achieve optimal cardiovascular shape.  However, in ESD training you must keep your heart rate up through a series of sprint intervals… intensity is the key!  When is the last time you have seen a fat sprinter? (Verstegen, 2004)
15-30 minutes

8.  Regeneration:  Foam roll and stretch to correct any muscle imbalances and help speed up recovery.  Takes about 10-15 minutes.  (Refer to blog “Time to Stretch” June 16, 2009) 

This is just the very basic layout of a typical workout routine that covers all forms of physical fitness.  In addition, there is so much more detail that goes into every step of this eight step process.  If you have question, please feel free to leave a comment or e-mail me at anytime.