Training Simple for Maximum Results

There is a seemingly infinite list of exercises to work any given muscle group. With websites like YouTube, it's pretty easy to find new exercises on the internet and feel inclined to add them into your routine. The question, however, is are these circus tricks necessary to take your performance to the next level? When it comes to adding in movements to your routine, I believe less really is more.

Just when I think I've seen it all, I find some crazy new movement on Instagram or some other form of social media. While these exercises range from impressive to asinine, many of them are unnecessary when developing a program for yourself or others.

There's a lovely acronym in the fitness industry that is applicable here:

SAID: Specific Adaptation to Imposed Demands

This principle explains simply that our bodies will adapt to the stressors to which are exposed. Therefore, if I want to become a better sprinter, well, adding some more sprinting drills into my regimen is a great starting point.

This may come as a surprise, but these will not make you a better squatter.

Personally, I train to compete in the sport of Olympic weightlifting. In order to get better in my sport, the bulk of my training consists of variations of snatches, cleans, jerks, presses and squats. Every once in a while, I'll add in accessory movements based on any imbalances or weaknesses. I rarely do conditioning, because it isn't really necessary for me to become a better weightlifter.

While you may not be looking to compete in a sport, it's important for you to set out your intentions from the get-go. You want to set realistic, quantifiable goals for yourself, and then select your exercises based on those goals. For example, if you want to bench 400 lbs, set your weekly workout routine around the bench press. Bench more regularly, and maybe include other, similar movements in your routine that will hit the same muscle groups (e.g. dips and strict press).

The more exercises you add into your weekly routine, the more overwhelmed you'll feel, and the less attention you'll pay to each movement! If you do 10+ exercises per day for the same muscle group, you're missing out on your ability to focus on any one of them.

Exercise variety does not determine your results. Doing 20 exercises for a muscle group will not necessarily make your muscles grow any quicker than doing 3 exercises for a muscle group. What does determine hypertrophy (muscular growth) is intensity (or weight used) and volume (number of reps performed). Basically, you only need to do a lot of reps of a few exercises to see results!

To apply this to sports, you must first analyze the demands of your specific sport. If you are a tennis player, which primarily takes place in the frontal plane, you want to make sure that a big part of your program involves lateral movements. Lateral lunges, lateral jumps and shuffling drills are all important exercises for tennis. Sprints on the rowing machine will certainly get your heart rate up, but they won't necessarily improve your forehand. Your exercise choices should mimic the demands of the game.

I'm certainly not telling you that you shouldn't try new exercises, as you may find a fun, creative new movement that helps you improve your weak areas. Instead, I believe you should find a handful of exercises that are directly beneficial to you and that will help you achieve your goals in the gym; everything else is frivolous.