My new approach to Program Design

[Parth]

Hey Guys,

So I'm leaving for India this Saturday, and I was pondering upon what I should do there in terms of my training. I just came up with this idea (well over the course of an hour, or two), but anyways I thought I'd share this really cool method of program design with you guys:

1. Make a list of 20-30 exercises you really enjoy doing but are difficult for you. Make sure to include the basics (i.e. Pushups and Squats)
2. Go to Random.org, and click on "List Randomizer." Copy and paste the link into box, and click "Randomize"
3. Now, get 10-15 Index cards, and write down two or three exercises on the index card, as you see them on the list. For example, the first index card would have exercises 1 and 2. Then the second card would have exercises 3 and 4.
4. Open up another window and go back to Random.org. Click on "integer generator." Replace the "100" you see with "1," and keep the range of numbers between 1 and 10. Click on "Get Numbers" This tells you how many circuits to perform.
5. So for example, lets say the exercises you come up with are pullups and pushups, with 10 circuits. This means that you will not be performing as many repetitions per exercise per circuit. This workout may end up looking like this:

10 rounds of:

• Pullups, 3 reps
• Pushups, 9 reps

- But lets assume that you came up with 3 rounds. The workout may look like this:

3 rounds of:

• Pullups, 10 reps
• Pushups, 20 reps

The point is, adjust the repetitions based on the circuits.

Next, go through each index card and make sure that the workout makes sense. For example, I came up with:

7 rounds

• Dive bombers, 5 reps
• HIndu Pushups, 10 reps

That's going to be a touch chest workout, but I felt the workout needed to have some balance. So I modified it to:

7 rounds

• Dive bombers, 5 reps
• Hindu Pushups, 10 reps
• Chinups, Max reps

The chinups would be a rest point for the pushups.

Now, before each workout, just randomize the cards, and that's your workout for the day. Go through the cards once or twice, then throw them out. Well, before throwing them out, make sure you're recording each workout on the BWC training logs section.

What do you guys think of this idea? (I secretly think this is Crossfit's method of program design, although I could be mistaken). If this idea works out, then I'll use it post India.