Muscles and Movements

I started my first job as a fitness instructor in 1979 and frequently said, "Athletes need to train movements, not muscles." Since then, exercise categories have expanded and evolved to aid the exercise selection process. While I still have a distinct leaning toward this camp, I am not blind to the need to focus on specific muscles that may be weak links in the kinetic chain.

I am a firm believer in training the large compound movements to develop size and strength, a "heavy and basic" philosophy that has been ingrained into my psyche since my first weeks of weight training back in 1976 under the tutelage of Vince Basile at the American Health Spa. Ably supported by the big men of the gym, Dennis and Pat, of course, this training style should be the "bread and butter" for all people who train, irrespective if you follow a full body or a split programming style.

Still, I have the voice of Louie in my head reminding me that "strength training in the overcoming of weaknesses," and as you get stronger, there will always be something else that needs attention. Hence, the use of additional training focus on muscles, isolating and developing these weak links so that again as Louise extols, "weak things break."

Currently, I am programming for two great trainees at my local gym, Fitness Canterbury, Simon, and Brent. I have used the main workout from the great concepts of Steve Jeck and Peter Martin in their book Of Stones and Strength. They deserve full credit for such a wonderful week's plan, which I will elaborate on below. The outline of their program is as follows.

Week/Days	Monday	Thursday	Saturday
Week One	Squat	Squat	Pull x 4
	Pull x 2	Push x 2
Week Two	Squat	Squat	Push x 4
	Push x 2	Pull x 2

I have selected the following movements and sets and reps for the program, utilizing a Rule of 24 selection philosophy, but any selection of sets and reps for the appropriate goal can be used. This is a dynamic program, so variations on how you are feeling on a given day will be taken into consideration.

Here is the entire program.

Week/Days	Tuesday	Thursday	Saturday
Week One	Zercher Squat with Earthquake Bar 4 x 6	Safety Bar Box Squat 6 x 4	Sandbag from Floor to Shoulder 12 x 2, Deadlift 6 x 4, Hammer Iso Row 4 x 6, MAG grip Pulldown to Chest 3 x 8
	Pendlay Row 4 x 6, Good Morning 6 x 4	Swiss Bar Shoulder Press 6 x 4, Earthquake Bar Bench Press 3 x 8
Week Two	Goblet Squat 6 x 4	Front Squat 4 x 6	Swiss Bar Bench Press 6 x 4, Savickas One Arm KB/DB Press 4 x 6, Hammer Incline Press 2 x 12, One Arm Overhead Walk 3 x 20m/20m
	Incline Bench Press 4 x 6, DB Flat Bench Press 3 x 8	Snatch Grip High Pulls in Rack 8 x 3, Zercher Deadlift 6 x 4

Keep in mind that this program is based on the specific needs of the two men I program for. So, you should use this program as it relates to your own strength and training needs.

Sets and reps will be in the 10-15 range, and each exercise will be 2-3 sets with minimum rest in between sets. You could also use the program in a circuit fashion if desired.

Body Part/Days	Monday	Wednesday	Friday
Groin/Hips	3-Way Lunge	Copenhagen Plank	Mountain Climbers
Knee	Single-Leg Squat to Bench	Low Step-Up	1 and 1/3 Leg Extensions
Hamstrings	Landmine RDL (Kickstand)	Single-Leg Back Extensions	Prowler March 2 x 20 Meters
Calves	Seated Calf Raise	Standing Single-Leg Calf Raise	Prowler Push 2 x 20 Meters
Rotator Cuff/Shoulders	Lying T Raise	Incline YTI's	Bottom Up KB Press
Upper Back/Rhomboids	Face Pull	Rhomboid Shrug on Incline Bench	Band Pull-Apart
(Elbow Integrity) Biceps/Triceps	DB Hammer Curl, DB Tate Press	DB Twist Curl, DB Rolling Extensions	EZ Bar Curl, Triceps Pressdowns
Core	Roll Outs	Hanging Leg Raise	Weighted Plank 2 x Max Time

You could also try a full-body three days per week program based around the Bill-Starr-inspired classic Pull, Push, and Squat philosophy. Remember to perform the muscles workout detailed above on the off days, which I think would equate with the Westside concept of small workouts. They are not as taxing on the central nervous system and can be performed around the main movements workouts. 

Movement/Day	Weeks	Session One	Session Two	Session Three
Squat	1 2	Goblet Squat   Front Squat	Zercher Squat Earthquake Bar  Axle Bar	Safety Bar Squat   High Bar Squat (Both Box Squat Variations)
Pull	1 2	Trap Bar Deadlift Deadlift	Hinge (Good Morning)  Low Bar Back Squat (Combo Good Morning)	Snatch Grip High Pulls in Rack from Knees Clean Grip Power Shrugs with Slow Eccentric RDL (Both in The Rack from Knees)
Push	1 2	Kadillac Swiss Bar Shoulder Press in Split Stance Earthquake Bar Military Press	Kadillac Swiss Bar Bench Press (Medium) Wide Grip	Earthquake Bar Incline Bench Press Kadillac Swiss Bar Incline Bench Press
Loaded Carry		Sandbag Bear Hug Carry	Waiter's Walk	Farmer's Walk
Core		Hanging Leg Raises	Rollouts	Pallov Press

Upper Body Lower Body (2 Options)

Wk 1: 10, 8, 6, 6 (30 reps) @ 75%/79%/83%/83+%
Wk 1: 5 x 3 (15 reps) @ 92+% OR 6 @83%, 5 @86%, 4 @ 89%, 4 @89+%

Wk 2: 8, 6, 4, 4 (22 reps) @ 79%/83%/89%/89+%
Wk 2: 5 x 5 (25 reps) @ 86+% OR 5 @86%, 4 @ 89%, 3 @ 92%, 3 @ 92+%

Wk 3: 6, 4, 2, 2 (14 reps) @ 83%/89%/95%/95+%
Wk 3: 5 x 7 (35 reps) @ 821+% OR 4 @ 89%, 3 @ 92%, 2 @ 95%, 2 @ 95+%

Loaded Carries/Core

Wk 1: 4 x 20 metres/2 x 12
Wk 2: 4 x 30 metres/3 x 12
Wk 3: 4 x 40 metres/4 x 12

I have also used a variation on this programming style with sporting teams by incorporating a CARE program at the end of each workout. Here is an example of a hybrid workout for explosive and maximal strength.

Off-Season Neural and Mechanical Programming

Session OneFrench Contrast Lower Body+ Upper Body Size and Strength	Session TwoFull Body Explosive with Contrasts+ French Contrast Upper Body	Session ThreeFrench Contrast Lower Body+ Upper Body Size and Strength
1A: Box Squat 3 x 3 @ 80% 1B: Depth Jumps x 5 reps 1C: Jump Squats 3 x 3 @ 40% 1D: Band-Assisted Vertical Jumps Continuous x 5	1 x Explosive Hip Dominant Superset LB Plyometric or Med Ball Throw 1 x Explosive Knee Dominant Superset LB Plyometric or Med Ball Throw	1A: Trap Bar Deadlift 3 x 3 @ 80% 1B: Resisted Standing Long Jumps reset each x 5 reps 1C: DB Hang Clean 3 x 3 Heavy 1D: Assisted Standing Long Jumps reset each x 5 reps
Upper Body	French Contrast Upper Body	Upper Body
1 x UB Push Superset Pull (Barbells) 1 x UB Push Superset Pull (DB’s)	1A: Bench Press 3 x 3 @ 80% 1B: Med Ball Drop Pushes x 5 reps 1C: DB Push Press Heavy 1D: Band-Assisted Clap Push-Ups	1 x UB Push Superset Pull (Barbells) 1 x UB Push Superset Pull (DB’s)
CARE (5 Exercises)	CARE (5 Exercises)	CARE (5 Exercises)

French Contrast

Add one set per week for three weeks, then return to week one and increase the load on all movements.

Full-Body Explosive

Alternate weeks 3 x 6 lighter and faster with 6 x 3 heavier and attempted acceleration (intent).

Upper Body

Wk1 – 4 x 6/12
Wk2 – 4 x 4/8
Wk3 – 4 x 2/6
Then, go back to week one and start the three-week loading cycle again.

I have detailed a complete off-season plan in a previous elitefts.com article.

Finally, here is another method of incorporating the big and small elements of a training philosophy into one program that I have used in another sporting team.

Entrée: Movement Preparation (warm-up options 10 minutes)

High Hurdle Mobility Circuit – Forward/Back, Under/Over

Plate Circuit (6 Reps Each Movement)

Plate Swings, Overhead Squats, Plate Head Circles, Plate Horizontal Push, Plate Wood Chops, Alternating Reverse Lunge with Twist, Plate Bent-Over Row.

Bodyweight Mobility Circuit (Combat Conditioning Options – 10 Each)

Grasshoppers, Mountain Climbers, Hindu Push-Ups, Prisoner Jump Squats, Scorpions Prone and Supine, Alternating Lunges, Table Maker, Reverse Push-Up, Rock and Rolls, No Momentum Sit-Ups, Legs Overhead to Floor.

Skipping + KB Swings: 30 Seconds of Skipping and 30 Seconds of KB Swings. 

KB Circuit (6 Reps Each Exercise)

MMA Row, MMA Press, Alternating Upright Row, See-Saw Shoulder Press, Clean, Snatch.

Beastly Circuit (Bar Only – 6 Reps Each Exercise)

Hang Snatch, Push Press, Front Squat, Hang Clean, Bent-Over Row, RDL.

DB Shoulder Circuit (15 Reps Each Exercise)

Arnold Presses, Lateral Raise, Front Raise, Bent-Over Raise, YTI's, Drawing The Swords, L Raise, Cuban Press, Overhead Shrug, Scarecrows.

Olympic Lifting Complexes (Bar Only)

Muscle Snatch From Floor + Hang Power Snatch + Snatch Balance + Squat Snatch Press + Overhead Squat.

Clean Grip Power Snatch + Hang Power Clean + Front Squat + Sots Press + Push Press.

Cardio + Boxing Circuit (1 Minute Each)

Main Course (Needs-Based. Choose One Option Per Workout)

• Full-Body Power
• Upper Body Hypertrophy/Strength/Endurance
• Lower Body Strength
• Full-Body Strength
• Metabolic Circuit

Desert (Finishers)

• Strongman Options – Tire Flips, Farmer's Walk, Sled Push-Pull Combo, Sledge Hammer Tire Hits, Stone Clean to Keg, Stone Carry, Prowler Push.
• Calf Raises
• 4 Way Neck
• Bicep/Tricep
• Rotator Cuff
• Hamstring-Specific
• Core (Rotational, Posterior, Anterior)
• Grip Work
• Individual Prehab/Rehab
• Upper Body Armour Plating 
• Lower Body Armour Plating

Header image credit: Eraxion @ 123rf.com

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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.