In terms of programming, one of the main components of building an ideal program comes from a sound and consistent template. Over the next 11 weeks I will be breaking down two tremendously important aspects of a training program, which are supplemental and accessory lifts. Basically, there are five fundamental movement patterns that are almost always involved in our training.
They are as follows:
Each of these movements can be improved upon via supplemental and accessory lifts. Essentially, supplemental lifts are of the same type of pattern as the primary movement pattern and help build that movement pattern directly. Think of it in the sense of a training family tree. The fundamental movement patterns are the ancestors of the family. Each movement pattern then branches off into supplemental exercises, and from those supplemental exercises come a multitude of accessory exercises. Accessories are more specific and target particular muscle groups to strengthen the supplemental and then back up to the fundamental movements.
Breaking Down an Effective Training Program
Now that I have shed some light on supplemental and accessory exercises, I would like to briefly detail a skeleton or template of these exercises and how they should be utilized for performance benefits. You will see that this is a fairly simple concept and it can be used and repeated for all of the fundamental movement patterns. In addition, having a template allows us to collect a database of exercises for each category and as a result we can keep our training fresh by utilizing different variations for similar effects.
The template breaks down as follows:
What To Expect Moving Forward
Over the next ten weeks I will write separate articles for my favorite supplemental exercises for each of the fundamental movement patterns. Once I am through with that, I will do the same with accessories. That is a total of 10 articles, two pertaining to each movement pattern. At the conclusion of this comprehensive breakdown you will be able to use this template I provided and utilize my favorite exercises.
Gerry DeFilippo: ISSA CPT- CPPS, AAPS. Founder/Owner: Challenger Strength.