Introductory Training Idea

I’ve come up with (what I think) is a very solid general template for a trainee who does little to no resistance training, but wants to get started doing something. It can be done with little to no equipment (a medicine ball would be nice, but is not essential), and can be progressed/regressed/modified in any number of ways, based on the creativity and knowledge of the user. Basically, I came up with it when trying to think of a way that I could start my wife back into doing some training, without having to worry about weights, travelling far to train, or whatever other inconveniences may be in the way. The only thing you need is a decent strip of flat grass, and some decent weather. It can be done in inclement weather certainly, or if weather is prohibitive, can be done with modification inside.

Essentially, I married the framework of the low-intensity days from Dan Pfaff and Charlie Francis into an alternating scheme, in which it is essentially “high-low,” despite not really containing high intensity elements, save for medicine ball throws. You can adjust and add volume over time, to continually raise work capacity. You can utilize “corrective” exercises during the warmups and, over time, after the workouts. And, it can probably be done in under an hour each day, if you’re moving.

In an effort to get work capacity up, I think it could/should be done 6 days per week. Obviously if this is prohibitive, do it as frequently as you can. General setup:

Day 1 – “High”

- Dynamic Warmup, including any correctives necessary

- Dan Pfaff’s rudiment work AND/OR General Strength Circuits (Pfaff/Schexnayder/whatever you can come up with)

- Medicine Ball throws – can be multi-throws, rebounds, single-throws, etc. AND/OR Jumps

**The rudiment, throws, and jumps can all be done in multiple planes of movement, particularly if the athlete has a solid base of training and good posture can be maintained throughout. Posture should always be stressed and demanded. Feel free to switch the MB before the GS work, or even integrate it.

- Cool down, stretch/mobility

Day 2 – “Low”

- Dynamic Warmup, including correctives

- Tempo runs or alternatives – utilize abs/mobility work between reps or sets. Derek Hansen has a great article on tempo alternatives and setups here.

- Finish with a cool down and stretching/mobility work.

Basically alternate those days as many days per week as you have available. I think this setup is great for females or any males that are averse to weight training for whatever reason, or aren’t very strong anyway. By upping their work capacity, you will likely see their relative strength begin to take off, particularly if you are able to utilize the MB throws. It’s also great for people who see running as one of their only methods of fitness, because tempo runs, due to their shorter nature (go as short as you need), allow for better posture and mechanics. As well, body weight training, and even med ball throws, are likely less intimidating than other forms of resistance training. The athlete also runs faster during tempo than they would during a typical jog. I’m in the process of putting it all together with warmups, progressions/regressions, and alternatives, which I will hopefully post soon once I get it all hammered out. While periodization is not necessary for novice trainees, I do think aspects of training should be intelligently progressed and added, and not simply sprinkled in in a scattershot approach.