Posted on January 17, 2018 by Jenny Cromack
Coaching, movement and exercise is my job, but it is also my passion. My biggest philosophy is ‘what is the point of doing a movement if you’re not going to do it right’ – I really mean as close to perfect as possible. Relating everything back to science is also key in my session planning. I am constantly asking myself questions and critiquing what I do: Am I programming the correct type of session to get the adaptation I want? Are the exercises relevant for my client weaknesses? Is the programme individualised sufficiently? Will the client buy-in to the exercise and put in the hard work? And many many more…
When it comes to looking at adaptation, lots of time you will hear me saying that you shouldn’t mix and match sessions. For example, you should have intervals in a power session or you shouldn’t have Olympic lifting in a hypertrophy session. However, sometimes you may have a tight schedule and must cram as much into one or two sessions as possible. This was me last Monday, I was going to Berlin on Wednesday (Did I mention I was going there!?) and wanting a quick hit of power, a bit of hypertrophy of the upper body and strength in the lower body and then some high intensity stuff to finish…maybe not scientifically possible – but here is my ‘All In One Workout’….
Power
Barbell Jump Squats (5 reps) superset with Box Jumps (3 reps) – 4 sets
Upper Body Hypertrophy & Lower Body Strength
1a. Split squat (8 each leg)
1b. Loaded press-up (12 reps)
1c. Single arm cable rows (10 each arm)
Repeat the triset x 3
Intervals & Core
1.Rowing,
2. Medicine Ball Slam,
3. Alekna,
4. Burpee
4.Pallof hold
40 seconds on 20s rest, 2 rounds.
…don’t be fooled into thinking this All In One Workout will work and make you strong, big, powerful and ripped all in one session But it does just remind the body of each of those element of fitness. It certainly seemed like hard work at the time and might be something to put into your schedule each week or every other week, especially if you are short on time.