I often get asked frequently about getting RESULTS and the best way to get there. After all, that’s what every person is after right? Results-oriented training programs should be the backbone of any person’s overall program that is offering training services to athletes and/or clients.

With this being in mind, there is NO perfect program. Every training program has it’s minor (or major) flaws, but if you follow some simple and basic principles, you will still reap the benefits you seek. No matter you’re looking to get stronger, get faster, lose some body fat, or simply get in better shape and feel better, you MUST adhere to these steps to ensure the work you’re putting in will pay off in the end!

#1 Record EVERYTHING: Everything you do inside and outside of the gym will affect the results you are after. Obviously, right? Yet people still do not understand why sleeping only 4 hours the night before a training session left them feeling like crap, or having a couple beers per night over the course of a week or 2 still had them only losing 1-2 pounds instead of what they really should have been. I don’t mean you have to write down everything you do in a given day with extreme detail, but if you’re serious enough about reaching your goals (and I know you are if you’re reading this) then at least write down your workout you did for the day (with weight used, duration, etc) , how you felt, how much you slept the night before, approximate food intake for the day. Doing this will take some practice but over time it will develop into a necessary habit. If you can record it, you can improve it.

Because of the nature of body weight training and the minimal eccentric damage put upon the muscular system and little stress on the CNS, you can perform them 3-5 times per week and still make progress.  Regardless if you are implementing a weight training program now, or looking for a new program, doing this can be easy.

Let’s take an athlete (13-14 years old) who is lacking proper movement efficiency, lacks mobility and strength, and is completely new to training.

Sample Beginners Program

Start with 4 weeks of body weight training and re-assess every 5th week. Example:

“SAMPLE” Body weight Training Workout Program

WEEK 1: M/W/F- Bodyweight Training
• Perform 5 body weight exercises, 3-4 sets of 8-15 reps each.

WEEK 2: M/T/Th/F- Bodyweight Training
• Perform 6-8 exercises, 3-5 sets of 10-20 reps each.

Bodyweight training is an effective, simple, and easy way to get strong, get fit, and lose body fat- all at the same time.  It is all too common for the average person to struggle with simple movements such as a squat, push-up, sit-up, pull ups, jumping, and sprinting. 
If more people were efficient in these movements there would be fewer injuries, increased health and fitness, decrease in body fat, and an overall stronger person. 

Look at gymnasts:  they have INCREDIBLE muscular size, strength, and endurance and the majority of their training is done using their own bodyweight!  No equipment?  No problem!

Where to Get Started