The Most Important Part of a Program

How are you proving that you are getting better?

Proof

Proof is the most important part.

We can argue all day about safety, technique, but the best program that no one does doesn’t help anybody.

If I told you that if you do all of these things i’m asking you to do and that you might get better, you probably wouldn’t be very excited.

If I told you that you are without a doubt going to get better by doing these things, you’d probably be quite a bit more jazzed about it.

Progress is motivating

Progress leads to positivity, progress is a building block of consistency.

We should all be striving for consistency. This means managing expectations, setting realistic goals, and having fun.

All of these things combine to supersede motivation, because you won’t always have it.

The easiest thing to do

Add 10% each week for anything involving your lower body, or 5% each week for anything involving your upper body.

This can be weight OR volume (number or repetitions) but NOT both.

If you squatted 100lbs this week, try the same number of sets and reps for 110 next.

If you Ran 2 Miles, try running 2.2 miles next.

This is called a linear progression, and it’s a safe assumption that your body can handle it for a period of time. Typically 4-8 weeks depending on how trained you are.

When you get to the point where you can no longer sustainably jump 10%/5%, this means you take a break. During this break period your body goes through what’s called “super compensation”. Think of it as solidifying the bond between you and your progress.

When you’re rested (generally 1-3 weeks), rinse and repeat the same cycle as long as you want, but don’t be afraid to look into other standardized programs that are almost guaranteed to give you progress. There are plenty out there for free if you simply google "(insert goal here) program template”.

Better yet, spend $20 or $50 on a program that’s actually good that you might enjoy more.

Hell, hire a trainer to work with you.

Above all, prove to yourself that you are getting better, and keep going.

Hunter Clark