#AskAchieve 101: How to Put Together a Strength Training Program!

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By Jason and Lauren Pak and Lauren Pak. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.

What’s up, Achievers?! We’ve got a very specific topic for today’s episode and it’s all about how to create and put together your own strengtht training program.

Here are a couple of notes:

Joint-By-Joint Approach

Neck - Stability Shoulder - Mobility Scapular - Stability T-Spine - Mobility Lower Back - Stability Hip - Mobility Knee - Stability Ankle - Mobility Foot - Stability

As you can see, the body is a series of stacked joints that seem to alternate in “need”. You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it’s a great starting point!

Here’s the general flow of our workouts:

Warm Up/Movement Prep: 10-15 minutes Power Development: 5 minutes Strength: 25-40 minutes Conditioning: 5-10 minutes

Total: 45-70 minutes

A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core.

A1) Your “main” lift A2) Mobility/Stability drill to enhance or support A1

B1) An exercise you can still “load up” over time but not quite as challenging and as technical as an A1 lift B2) same as B1

C1+C2) Both C1 and C2 are reserved for much “easier” exercises that either target “weak links” or promote hypertophy in a given area or for injury prevention purposes.

Here are two youtube episodes that have a beginner and intermediate workout for a “real-life” example!

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, Peace, Love, and Muscles!

Jason and Lauren

What’s up, Achievers?! We’ve got a very specific topic for today’s episode and it’s all about how to create and put together your own strengtht training program.

Here are a couple of notes:

Joint-By-Joint Approach

Neck - Stability Shoulder - Mobility Scapular - Stability T-Spine - Mobility Lower Back - Stability Hip - Mobility Knee - Stability Ankle - Mobility Foot - Stability

As you can see, the body is a series of stacked joints that seem to alternate in “need”. You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of course, there are a ton of exceptions to this theory; however, it’s a great starting point!

Here’s the general flow of our workouts:

Warm Up/Movement Prep: 10-15 minutes Power Development: 5 minutes Strength: 25-40 minutes Conditioning: 5-10 minutes

Total: 45-70 minutes

A starting point to organize your strength workouts is to have three supersets. You want to incorporate these patterns: Squat, Hinge, Push, Pull, Single Leg, Core.

A1) Your “main” lift A2) Mobility/Stability drill to enhance or support A1

B1) An exercise you can still “load up” over time but not quite as challenging and as technical as an A1 lift B2) same as B1

C1+C2) Both C1 and C2 are reserved for much “easier” exercises that either target “weak links” or promote hypertophy in a given area or for injury prevention purposes.

Here are two youtube episodes that have a beginner and intermediate workout for a “real-life” example!

We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, Peace, Love, and Muscles!

Jason and Lauren

145 episodes