One Lift A Day Program

If you are struggling with trying to start a new exercise regime, I have 1 major suggestion for you to consider. The 1 lift a day program. 3-5 days a week you dedicate your training session to performing 1 lift a day. You work your butt off on that 1 single lift, and you make sure its a compound movement utilizing several muscle groups. As you progress through your training you can add in all the accessory and supplemental exercises you want. But for now, kick that 1 lift's ass. I guarantee you will be humbled by the results you can achieve by simplifying your training this way. A sample week could look like this to have balance in your training: Monday -Squats You could perform overhead squats, front squats, back squats, zercher squats, pistol squats, or a combination of them all for those who cannot bare the simplicity of a true one lift a day program. Tuesday- Pullups You could climb a rope, scale a campus board, dart up a peg board, or do towel pullups, change grips from neutral to pronated and/or supinated, perform L-pullups, add weight with chains or dumbbells or scale weight with bands. Wednesday-Sandbag Loading This is just too simple, but so darn effective at building unreal strength it will give anyone a major advantage over the competition. If you do not have a sandbag, make one for a few measly bucks.  In the meantime, you can use a keg or barrel, a swiss ball filled with water, a rock or a log, just find something heavy and pick it up and load it onto something about chest height. It is very similar in nature to a power clean, but not quite as explosive due to the implement being used. With any type of barbell speed lift, you have the ability to use a hook grip and keep the weight very close to your center of mass.  This enables you to maintain a tight grip and move the weight very quickly. By using a big, awkward sandbag, you lose the ability to use a hook grip and certainly cant keep the large bag centered over the middle of your feet. This forces you to use almost every single muscle in your body to pick the bag up and load it onto the platform, plyo box, shelf, or whatever else you have designated to load onto. Thursday - Off Friday- Press You have the option to perform a variety of presses, which might just be my favorite type of lift when my shoulder is feeling well. You could do pushups, handstand push ups, or dips all using parallel bars or rings, bench presses with a barbell or dumbbells, overhead presses with kettlebells, dumbbells, barbell, push presses and jerks.  Their is a ton a variety in this simple program if you haven't noticed. Saturday- Deadlift Yes, heavy lifting. Get a barbell or trap bar, load it up and pick it up. Simple stuff.  If you have a large tire, you could flip that bad boy today or replace the sandbag loading with it as well. Either way works great. Sunday- Off Sets, reps, and time of workout is not nearly as important as what you are doing in this simple program. Its up to you to work hard, but not kill yourself to the point that you cannot perform well tomorrow.  Give it a shot for a while to get away from the commotion of your current hectic training program.

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