Early in my coaching career, I wanted everything to be perfect. I would get so frustrated if my coaching clients did not show up regularly or get incredible results. Everything had to be optimal, from timing, rest periods, volume, intensity, the list goes on and on.
But what I was not taking into consideration is that everyone does not have the same amount of time, resources, etc. and people did not always place training as their number one priority. For those of us with training on the brain all day, it seems odd. But the average person will not go out of their way to train at all, nevertheless optimally.
With that, an emphasis needs to be placed on making the training environment work for the situation they are in. One common issue I found over the years was many clients scheduled 3 sessions per week, but only made it to 2. This throws off the entire plan if your programming calls for 3 days per week. After talking to many clients, it seems that something always came up on the third day.
From there, I made it a point to work off of a 2 day per week program. We still scheduled 3 days, and if the client made it for 2, we had a program in place. If they made it 3 days, we used that day as an accessory day (extra work, prehab/corrective, etc.).
All in all, it turned out to be incredibly effective for developing strength with limited time. It can be a great solution for breaking through plateaus and sticking points, as you allow for more recovery time.
With all that said, here is the 2x per week program for strength:
•SS Bar Goodmornings: 4×10
•Bent-Over Rows: 5×10
•Bench Press: 4 sets-8,6,5,4 reps
•Neutral-Grip Overhead Press: 5×8
•Pull-ups: 5×10 (or as many as possible if you can’t do 10 reps)
•DB Floor Press: 4×10
•One-Arm DB Row: 5×10
•Push Press: 5×5
•Close-Grip Bench Press: 4×10
•Chin-ups: 5×10 (or as many as possible if you can’t do 10 reps)
•Floor DB Tri Extension: 4×10
Feel free to add a few accessory exercises if you have the time (but don’t go crazy).
Remember, even though you want to write the BEST program possible for yourself or your clients, the key is to be real with yourself about the level of commitment there is. Because a perfect program is only perfect with perfect follow-through. I find that the results are better when the program is written as it will be used; if not, you leave gaps in your training.
Feel free to use the program, and give me feedback on how it works for you!
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