Whenever I go to my schools gym, I see tons of students trying to figure out what the heck they should be doing in the weight room. Honestly, most of them are probably absolutely lost. But dont worry, we are here to give you a little guide to what your workouts should be looking like!
First and foremost, let me say that your workout plan should be tailored for what you want to do. Also, if you have zero lifting experience, you should not just hop into this program thinking you can lift 500lbs. Remember that getting a strong bodyweight base of strength first is most important to avoid unnecessary injury. Also remember, being fit, healthy and happy consists of performance based goals. Check out this site to see proofs. So, first lets set up some goals you should be trying to hit.
Strength Goals for the average MALE student:
- 300lb+ Ass-to-Grass Squat
- 450lb+ Deadlift
- 250lb+ Bench Press
- 175lb + Overhead Press
- Optional: 225lb+ Clean, Snatch
Strength Goals for the average FEMALE student:
- 150lb+ Ass-to-Grass SQUAT
- 225lb+ Deadlift
- 100lb+ Bench Press
- 95lb+ Overhead Press
- Optional: 95lb+ Clean, Snatch
Goals for the average student (male and female):
- 20+ Strict pull-ups in one set
- 100+ Chest-to-floor pushups in one set
- 10+ Muscle-Ups
- 10+ Handstand Pushups
- Below 4 mins on any of the classic Crossfit workouts: Fran, Grace, Cindy, etc.
- Sub 7 min Mile
- Skills: Single-Leg Squat, Superman Pushups, L-Sits, L-Pull ups, Handstands
What an average day at the gym might look like:
Warmup: 5-10 min jog, dynamic stretches(frankenstein walks, deep lunges, quad stretch, arm circles, etc.)
Skill Work: Work on one of the skills listed above for at least 15 mins
Strength Work: Progressively work up to a 5,3 ,2 and 1 rep max of the strength goals. Doing 4 sets of 3 reps, 3 sets of 5 reps, 5 sets of 1 rep, etc. are all beneficial for strength
Sprint Workout: A sprint workout can be made up of several different things. First and foremost, it could literally be sprints. However, it could also be a Crossfit style WOD. Try doing 5 sprints at 60 yards each. Or do grace, fran, or any of your favorite crossfit style workouts.
Mobility: Any good workout ends with some solid mobility work. The most important areas of the body for the average student to work on is hips, ankles and shoulders. Try holding the classic couch stretch for 30 seconds on each side post-workout. Also, work on shoulder and scapular mobility in order to avoid injury and keep those joint loose and flexible.
What an average week at the gym might look like:
Monday: Walk/play/yoga/meditation/move slowly
Tuesday: Work on Muscle-Ups, 3X5 (3 sets of 5) back squat, working up to a 5 rep max, 21-15-9 Deadlift (225lb for men, 185 lb for women), Handstand Pushups.
Wednesday: Walk/play/yoga/meditation/move slowly
Thursday: Work on L-Sits, 4X2 (4 sets of 2) Deadlift, working up to 2 rep max, 100 pullups, 100 pushups, 100 squats for time
Friday: Walk/play/yoga/meditation/move slowly
Saturday: Walk/play/yoga/meditation/move slowly OR Work on Superman Pushups, 5X3 (5 sets of 3) Push Press, Grace (30 Clean & Jerks for time)
Sunday: (Depending on how you feel/if you lifted weights on Saturday) Walk/play/yoga/meditation/move slowly OR Work on Superman Pushups, 5X3 (5 sets of 3) Push Press, Grace (30 Clean & Jerks for time)
What do you do in the gym? Leave a Comment and Let Us Know!