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Old 10-11-2009, 04:02 PM   #5
glwanabe
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Quote:
Originally Posted by glwanabe View Post
This a carryover from something Val said in his log.

How would you build a program based on a set number of movements?

Starting with a single move and adding moves up to a total of 10. For instance, if I was doing a three move workout, I'd take my list, and do moves, 1-2-3.
Peary Rader had a similer process with his abreviated routines. What is your thought process?

My own thought process is to keep it as a wholebody program, that could be done in 60-90 minutes 3x week.


1. squats
2. deads
3. dips
4. presses
5. bench
6. bent row
7. cleans
8. chins
9. upright rowing
10. pullovers


I'm not done with this, I need to think about the order of a few of these. This is my first draft.

Allright, I spent some time thinking about this, and I've come to a different thought process.

It's not as easy as just building a sequential list. You have to approach each workout differently based on the number of moves you would be allowed to use.

For a one move workout I would do.

1.) Full olympic cleans.

largest multi joint movement I can think of, and hits nearly your whole body.

For a 2 move set.

a. full cleans
b. presses

For a 3 move set

a. squat
b. deads
c. press

For a 4 move set.

a. squat
b. deads
c. press
d. dips

For a 5 move set

a. squat
b. row
c. press
d. dips
e. chins

For a 6 move set
a. squat
b. row
c. press
d. dips
e. chins
f. deads

For a 7 move set

a. squat
b. deads
c. row
d. press
e. bench
f. dips
g chins

For a 8 move set.

a. squat
b. deads
c. row
d. press
e. bench
f. dips
g. chins
h. upright rows

For a 9 move set add

i. calf raises

and for a 10

j. full olympic cleans

I think thats what I'd do.
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