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How To Design Your Strength Program…

How To Design Your Strength Program…

by: Brandon Richey–Get Free Updates And Training Guides Here

How To Design Your Strength Program…


As you noticed I’m sporting the cool new BRF logo (above) with the iron fist bursting through the “R” in Hulk smash style! The logo was part of a new t-shirt campaign that I launched this past week and will be appearing on other BRF clothing here in the near future. So now that I got that out of the way let’s talk about how you can design your own strength program! 

Addressing Your Needs…

A common mistake trainees, and even trainers, might make right out of the gate is failing to address the needs of  the respective trainee. The common trap that people tend to fall into is focusing in on working on much of the same things. In addition to falling into this rut people end up basically getting sidetracked simply because they fall into training for their “wants” instead of focusing in on training for their “needs.” 

This is a common problem and a mistake that even many coaches end up making more than you might think. For starters, let’s look at how a coach might go about addressing the needs of a trainee. 

To give you a concrete example let’s say that I’m looking to design a strength program for a mountain climber. How would I go about doing this without ever even having met this particular individual? How is this possible? 

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You see the key to doing this is firstly being able recognize the physical needs of a mountain climber. Now I know we could submit many more specific details regarding the act of climbing, but for the sake of this discussion let’s keep the variables simple for now and not worry about anyone pulling off any Stallone type Cliffhanger moments! 

Ok so anything could happen, but aside from all that let’s take a look at what physical needs a climber would need to work on improving in the weight room. I mean for starters concentrating on bench pressing 3 days a week while neglecting everything else doesn’t seem to fall in line with the needs of the climber. 

In other words a climber apparently needs a respectable level of grip strength, dynamic core strength, shoulder mobility/stability, pulling strength, and an overall solid base of conditioning. The needs of the climber are there and are identifiable so those very needs should be met in the weight room when a coach (or you) is designing a strength program based upon the needs that are given. 

Here’s another way you can address your needs…

Easy Strength

This is also apparent when looking at other athletes as well. For instance, would it make sense for a football player to go out and run several miles at a time for conditioning purposes? The answer is NO. The football player has to be able to exert a high level of force, effort, and energy at an all out pace for about 6 seconds which is in turn followed by a rest interval and then this very cycle is repeated over and over again. 

Because of this cycle it’s smarter for a football player to train in such a way that his conditioning in the weight room more closely mimics what he’s doing out on the field. This does NOT mean it’s sports specific training, but rather athletic specific to the needs of the athlete. 

Here’s a way you design your strength program with bodyweight!

Convict Conditioning

These are some common examples of how you can go about designing a strength program for yourself. The key is first being able to recognize and identify your individual needs and then to make adjustments accordingly with what you are doing in the weight room. 

I know all of this may seem obvious, yet so many people fail to accomplish this. The same thing goes for other related physical details such as improving poor posture, addressing weaknesses, and correcting flaws that occur in one’s movements. 

I hope you enjoyed today’s post and please don’t hesitate to drop a comment in the box below to let us know what kind of changes you have made to your own program to improve your performance. Remember that anyone can train hard, but only the best train smart my friend. 

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How To Design Your Strength Program…



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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