How I Write Programs: Episode 5 - Choosing Exercises for the Circuits

I'm trying to get my brain functioning properly so I can finish and proofread the Softball Take Home program. I'm not sure how well written this is going to be because I'm not feeling intelligent or creative this morning. I'm sure I've mentioned this, but it bears repeating - The circuits are based on Jim Wendler's Walrus Circuits.

• Lower (opposite of Main or Supplemental Lift)
• Upper Push (or variations on Lateral Raises)
• Upper Pull

The overall goal of each workout is to include all of the basic movements that our body performs.

1. Squat
2. Hinge
3. Push
4. Pull
5. Brace

I have a list of all the exercises (more concisely, all of the exercises that I use) that fit into each category. I keep this list short because I want the kids to master what we do. The number of exercises that you choose to use is entirely up to you. Here's my list: Main Lifts (lifts that I test or have tested)

• Olympic
• Hang Clean
• Push Press
• Lower
• Squat
• Trap Bar
• Upper
• Bench

Supplemental Lifts

• Olympic
• Push Press
• Hang Snatch
• Lower
• SSB
• Front Squat
• Trap Bar
• Deadlift
• BB RFESS
• BB Lateral Squat
• Upper
• Close-grip Bench
• Incline
• Press
• Circuit - Lower
• RDL (w/shrug)
• Snatch-grip RDL
• GHR
• RFESS (BB or DB)
• Lateral Squat (BB or DB)
• Circuit - Upper Push
• Close-grip Bench
• Incline
• Press
• DB Bench
• DB Incline
• DB Press
• Push-ups
• Dips
• Circuit - Upper Pull
• Pull-ups
• Fat Mans
• DB Row
• BB Row
• DB Chest-supported Row
• Circuit - Lateral Raise variations (Shoulders)
• Chest-supported Lateral Raise
• Shoulder 21's (Front/Side/Rear)
• Chest-supported L-Raise to Press
• Pull-aparts
• Face Pulls

Obviously, there are others. I listed these, but I don't use all of them all the time. I keep my exercise pool fairly small because I think it's more important to become proficient with a few exercises rather than mediocre with a lot. This is a sample of what a week of training could look like with Olympic Lifting. Monday - Hang Clean

• Main Lift
• Hang Clean
• Supplemental Lift
• Front Squat
• Pull-ups or DB Row
• Circuit
• RDL w/shrug or Single-leg (Hang Clean - Hinge/Front Squat - Squat: choose what you want in the Circuit. Factor in what your plan is for the rest of the workouts that week)
• DB Row or Pull-ups (opposite of Supplemental Pull)
• BB or DB Press variation

Wednesday - Squat

• Main Lift
• Squat
• Supplemental Lift
• Incline
• DB Row
• Circuit
• RDL w/shrug, GHR, Good Morning
• Press variation or Lateral Raise variation
• Pull-ups

Friday - Bench

• Main Lift
• Bench
• Supplemental Lift
• Trap Bar (Push Press, Hang Snatch are Olympic options)
• Pull-ups
• Circuit
• BB RFESS or Lateral Squat
• Press variation or Lateral Raise variation
• DB Row

This is another sample without Olympic Lifting. Monday - Squat

• Main Lift
• Squat
• Supplemental Lift
• DB Incline (vary angle)
• Pull-ups
• Circuit
• RDL
• Chest-supported Lateral Raise
• DB Row

Wednesday - Bench

• Main Lift
• Bench (usually with Swiss Bar)
• Supplemental Lift
• BB RFESS
• DB Row
• Circuit
• GHR
• Pull-aparts
• Pull-ups

Friday - Deadlift

• Main Lift
• Trap Bar
• Supplemental Lift
• DB Incline (vary angle)
• Pull-ups
• Circuit
• BB Lateral Squat
• Chest-supported Press
• DB Row

How you choose to order your lifts is entirely up to you. I always put my Main Lift first. In the past I have always started with an Olympic Lift regardless of the Main Lift (lifts we test) we have on that day. I don't think it makes much of a difference. This is by no means the be all and end all of training templates. These are just two of many options you can use to get done what needs to be done. Hopefully, this might stimulate a little thought as you prepare to write your next training program. When in doubt, try it on yourself before you unveil it to your teams. No idea what my next topic will be. I covered all the notes that I had on this subject. From here on out it'll be whatever pops into my head that seems interesting to talk about. I do apologize if this doesn't read that well. The brain just wouldn't function properly today.