If you have read previous articles of mine, you will know that I am a huge fan of simplicity in programming. As the principle of Ocham's Razor states, "All things being equal, the simplest solution tends to be the best one." You can focus on what counts when the basics are done exceptionally well. This program design came together from a conversation with a person who wanted to train the major movements but just did not have the time to commit to training for an extended period each day.
The program holds true to the basic tenets of Bill Starr, Jim Wendler, and Dan John, working the large compound movements that give you the most bang for your buck. Instead of doing them in one workout, like Strongest Shall Survive or
5/3/1, I spread them out over three days on the one-day-off protocol. Each training day, you zone in on one movement only as the primary emphasis of the workout. Following each strength movement, I would include 5-7 CARE movements, being mindful of the next day's primary lift to ensure no cross-contamination that will impact the performance.
I think it may take a little time to get used to the idea of only one work exercise per day. There would also be no excuse not to complete the CARE program to a high level. Also, due to including only a lower-body pull in the main program, I have included a category for upper-body bilateral pull as part of the CARE program. The beauty of the CARE program is that the categories can be altered to fit the needs of the group that you are working with.
Weekly CARE Program
Here is the weekly plan. The training days will change each week due to the three-on-one-off protocol. An example of each movement is included. This is based on a needs-based selection process and will vary for each person.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Pull | Push |
Squat |
OFF | Pull | Push | Squat |
| Power Clean | Military Press |
Box Squat |
Recovery |
Deadlift |
Bench Press |
Front Squat |
I would stay on this program for three months. Each month, the type of sets and reps formula would change, thus ensuring that trainees do not accommodate the movements and have various stimuli applied over time. At the completion of the twelfth week, I would program a full week of active recovery away from the weight room entirely or maybe a shift in focus to circuits for the week. Then, change the exercises on the main program and start the next three-month block.
Here are two of my favorite circuits that you could use in the Active rest phase:
- Canterbury x 5: 20 m
Sled Push/DB Hang Clean/Hand Release Pushups/Gorilla Row/See Saw Shoulder Press/One Arm KB Swing and Release, five reps on each - Beastly x 6: Deadlift/Hang Clean/Push Press/Front Squat/Bent Row/RDL, six reps on each, followed by a two-kilometer Watt Bike.
Three-Month CARE Program Plan
Here is the three-month plan, using three different sets and reps plans I have experienced great success with.
- Month 1: Straight Sets
- Month 2: Wave Loading
- Month 3: Cluster Sets
| Month/Week | One (Straight) | Two (Wave) | Three (Cluster) |
| 1 | 5 x 5 | 2 x (6, 5, 4) | 4 x 3 + 3 |
| 2 | 2 x 5, 3 x 3 | 2 x (5, 4, 3) | 4 x 2 + 2 |
| 3 | 5, 4, 3, 2, 1 | 2 x (4, 3, 2) | 4 x 1 + 1 |
| 4(De-Load) | 4 x 6 at 75% | 4 x 6 at 75% | 4 x 6 at 75% |
As mentioned above, upon completion of the main movement, you would choose five to seven CARE movements to supplement the program based on injury prevention, supporting the main movement by training the weak links to complete a fully rounded program. The sets and reps for CARE movements will be in the higher rep range (8 – 12/15), depending on the movement. My preference is to program this section as a circuit. I would do the following, two sets of each:
- Box Squat main, then Copenhagen Planks/Poliquin Step ups/Pull throughs/Sprinter’s Squat/
Landmine RDL/Rollouts/Farmer’s Walk. - Bench Press main, then Pendlay Row/Face Pulls plus Ext. Rotation/ Half Kneeling Landmine Press/Landmine Kroc Rows/Hammer Curl/Rolling DB Ext.
Upper Body Accessories
| Arms | Thoracic/Scapular/Traps | Rotator Cuff | Lats/Rhomboids | Unilateral UBPush | Unilateral UB Pull | Grip |
| Hammer CurlRolling DB Ext. |
Face Pulls |
Incline Y, T, I’s | Pulldowns/Chins | One Arm DB Bench Press | One Arm DB Row | Captains Of Crush Grippers |
|
EZ Bar CurlClose Grip Bench |
Turkish Row | Cuban Press | Seal Row/Bench Pull | KB Z Press | Seated DB One Arm Snatch | Towel/Rope Chins |
| DB Twist CurlDB Tate Press | Scap. Protraction/ Retraction | Cable Int/Ext Rotation | Seated Row | Javelin Press | Landmine Kroc Rows | Bucket of Rice |
| Chins/Dips | Scap Push Ups |
DB L Raise |
Yates Row | One Arm DB Shoulder Press | One Arm Seated Row | Bottom Up KB Hold |
| Incline DB CurlsJM Press | Incline T Raise | TRX Leaning Shoulder Press | Pendlay Row | Half Kneeling Landmine Press | One Arm Pulldown | Thick Bar Chins |
Lower Body Accessories
| Groin/Hips | Knee | Hamstring | Unilateral Squat/Hinge | Calisthenic/Gymnastic | Core/Loaded Carry | Ankle/Foot |
| Lateral Sled Walk |
Reverse Nordic | Pull Throughs | Sprinter’s Squat/Natera 2up, 1down Landmine | Dips/Chinese Back Planks | Rollouts/Farmer’s Walk | Single Leg Standing Calf raise |
| Copenhagen Planks | Poliquin Step Up | Nordics/GHG | Telemark Squats/Single Leg Landmine or KB RDL | Handstand Push Ups/Ring Chins | Hanging Leg Raises/Sandbag Carry | Seated Calf Raise |
| Lateral Lunge | Single Leg Squat to Box | Reverse Hyper | TRX Skater Squat/High Jump Step-Up | Push Up/Fat Man Chins | DB Swiss Ball Sit Ups/Waiter’s Walk | Skipping/Hops |
| Side Plank with Leg Abduction | Terminal Leg Extensions (VMO) | Hamstring SlidersAskling Protocol | Skier’s Squat/Single Leg Back Extension with Iso Hold | Ring Dips/Ring Chins | Pallov Press/Suitcase Carry | Band Inversion/Eversion |
|
Banded Clams/Monster Walk/Crab Walk |
Low Box Step Ups | Harrop Hamstring | Kang RFESS/Single Leg Glute Bridge | Hindu Push Up/Banded Sternum Chins | KB WindmillsCombo Waiter/Suitcase | Toe Yoga/Intrinsic Foot series |
Eliminate the clutter in your training and give this minimalist approach a trial for a few months. Although nothing is guaranteed in the art of physical training, I am sure you will see improvements in strength and an eagerness to get into the gym each day.
Bio
Ashley Jones has worked in three professional sports across 30 years and four continents. He was awarded the NSCA's Professional Coach of the Year in 2016. Ashley holds his CSCS (Certified Strength and Conditioning Specialist) since 1988 and is an honorary lecturer in the School of Therapeutic Sciences, University of Witwatersrand, Johannesburg, SA.
