THE PERFECT ORDER

Again and again one can ask oneself what the perfect order is. Which exercises do I do first or on which day of the week should I train my strength, go for a run or when is the best time to do yoga? When I do strength training, do I do the heavy exercises first or the easy ones first? Where I'm good or where I'm bad, what do I do first? There are different opinions. Some say you should do the most important things first when you're still fresh. Others say you should attack your weak spots first so you're pre-fatigued there, and then don't over-heavy the compound lifts for the weakest links in the chain. Personally, I do it by simply tackling my weak points first and then moving on to the strengths in turn. This also means that I use more time for my weak points. In the past, I actually tended to do the things that I enjoyed the most. The weak points would always fall back, which would eventually lead to pain or injury spoiling all the fun for me. For example, when it comes to cardiovascular training, I'm not putting that on the back burner because some training scientist said you should train for strength first, then endurance. I do that at the very beginning because that is the most important thing to me. Then I target my weak areas like my triceps, hamstrings, and lower back. Finally, I do the exercises where I'm already strong, e.g. bench press or pull-ups. I'm strong enough anyway. I can then quickly power through them at the very end and that's it.

THE BEST OF ALL WORLDS

My routine consists of making daily decisions and choosing the best place, equipment, exercises, sets, reps, etc.

1. QUESTION:

Am i ready to train today?

I measure my rest-HR and HRV in the morning.

RESULT A:

My HRV is abnormal and/or my rest-HR is >=5 BPM higher than normal.

DECISION A:

No strength training, just walking or 10min easy spinning @HR 96-116 BPM

RESULT B:

HRV and Rest-HR is O.K.

DECISION B:

Continue with the 2 Question.

2. QUESTION:

What's the main movement today?

A: hip extension

B: push horizontal, pull vertical

C: squat

D: push vertical, pull horizontal

E: Endurance

3. QUESTION:

When do I have time to exercise today and how many minutes do I have available?
ANSWER A:
Just a few minutes before work, at lunch, and before going home.
DECISION A:
I take the minutes and exercise with the resources available to me. No warm-up, just the work.
ANSWER B:
I have plenty of time tonight.
DECISION B:
Full training session in the evening.
I use the optimal equipment, sets, reps, rests, etc.

4. QUESTION:

Which exercises do i choose for today?

ANSWERS to "just the work, no warm-up"

A1: hip extension

RDL, 1x30 (or 2x15, or 3x10, not heavy!)

B1: push horizontal, pull vertical

push-up

chin-up

C2: squat

single-leg-squat

D1: push vertical, pull horizontal

kettlebell-overhead-press

kettlebell-row, same weight, same reps, double the sets (60 reps) 

E1: Endurance

rack-walk with two kettlebells

ANSWERS to "full training-session"

A2: hip extension

warm-up

barbell-RDL (conventional deadlift when heavy)

prone leg curls

ab-work

B2: push horizontal, pull vertical

warm-up (shoulder-stability)

bench-press

single-arm-cable-pull-down

C2: squat, full training-session

warm-up

barbell-sumo-deadlift

(knee-dominant, "squat" with vertical upper body)

prone leg curls

ab-work

D2: push vertical, pull horizontal

warm-up (shoulder-stability)

kettlebell-overhead-press

chest supported kettlebell-row

E2: Endurance

run, swim, bike, kickboxing...

5. QUESTION:

Which weights, sets and reps do i choose for the exercise?

ANSWER:

Check this

6. QUESTION:

When, where and what will I do for my endurance?

ANSWERS:

1. choice is to combine doing something usefull while being in the right heart-rate-zone.

E. g. commuting, working in the garden,...

2. choice is to combine doing something i like while being in the right heart-rate-zone.

E. g. hiking, trail-running, kickboxing,...

3. choice is to just move to be in the right heart-rate-zone.

E. g. walking, jogging, spinning, swimming,...

TIME

The biggest challenge in organising training is putting the plan into practise.
Many things can mess up your plan unless you are a full-time professional athlete.

A plan could look like this:

MONDAY

17:30-18:30 gym/warm-up, deadlift, cardio

TUESDAY

17:30-18:30 gym/warm-up, bench-press, cardio

WEDNESDAY

17:30-18:15 brisk walk outside

THURSDAY

17:30-18:30 gym/warm-up, squat, cardio

FRIDAY

17:30-18:30 gym/warm-up, overhead-press, cardio

SATURDAY

17:30-18:15 brisk walk outside

SUNDAY

8:00-8:45 restorative yoga 

15:00-16:00 trail-running

ADVANTAGES:

Weekly volume, recovery etc. fit together.

This is a typical "winter-program".

DISADVANTAGES:

This is a rigid schedule without any flexibility.

Training, especially the four days at the gym, dominates your free time.

Chances are you'll "mess up the plan" if anything (sore muscles, recovery, real life situations) doesn't work out as planned.

POSSIBLE MODIFICATION 1:

DAY 1

gym/warm-up, deadlift, bench-press, cardio

DAY 2

brisk walk outside

DAY 3

any moderate activity

DAY 4

gym/warm-up, squat, overhead-press, cardio

DAY 5

17:30-18:15 brisk walk outside

DAY 6

any moderate activity

DAY 7

restorative yoga 

(Day 1 can be any day of the week.)

ADVANTAGES:

Less time and less days in the gym.

Two days for other activities / hobbies. 

More time to spend outside (in summer).

DISADVANTAGES:

The longer training-sessions are more taxing and harder to recover from.

It's possible that you feel exhausted on day 2 and day 5.

POSSIBLE MODIFICATION 2:

Insert the strength-exercises anytime anywhere.

Do bodyweight-, slingtrainer-, resistance-band-, dumbell-, kettlebell-, barbell-, pull-up-bar-, (...)-exercises that are available.

Especially single-leg- or single-arm-variations are easy to practice anywhere. (Examples)

Do endurance training every day, as often as possible and at any time, according to your schedule.

DAY 1:

hip extension (single-leg-deadlift)

DAY 2:

push horizontal, pull vertical (push-up, chin-up)

DAY 3:   

(no strength-training)  

DAY 4:

squat (single-leg-squat)

DAY 5:

push vertical, pull horizontal (arnold-press, single-arm-slingtrainer-row)

DAY 6:

(no strength-training)

DAY 7:

(no strength-training)

ADVANTAGES:

Very flexible to schedule.

A lot less time spend for commuting and setting up the process of Training. 

Endurance-training can be done nearly every day. 

DISADVANTAGES:

Some exercises are not as scalable as barbell- or dumbell-exercises depending on the equipment.

For some people it's harder to stay on track without a fixed appointment for Training.

Single-leg- and single-arm-variations double the time per set.

Lifting smaller weights while holding balance can be less motivating than lifting an impressively heavy barbell.  

POSSIBLE MODIFICATION 3:

Combine all options and extract the best of all worlds!