Best Way to Organize your Workout for Best Results

Updated: November 15, 2018

Best Way to Organize your Workout 

for Best Results. 


Mark “Coach Rozy” Roozen

If you caught our radio show, “LIVING WELL WITH COACH ROZY” on November 17 or November 19, 2018, these are the 6 guidelines we spoke about.

Below, we’ve listed some general guidelines for how to put together your training and organize workouts.  You can change variables to adjust the stimulus received from the workout – and thus the results, but these are the general guidelines for optimal exercise order.

  1. Complex Power Movements should be performed at the beginning of the workout.  We call them HIP HINGE MOVEMENTS.  Movements that require high power output and speed of movement.  Done later in a workout, fatigue can be a factor and reduce the benefit you are looking for and technique may be poor. 
  2. Large Muscle Groups should be performed before smaller muscle groups.  Think of doing your chest work before you do your arm blast.  If you begin with arms, you won’t be able to do the work needed to get the benefit of doing push type movements.  So think Chest Press before Bicep Curls.  
  3. Multi-joint Exercises should be performed before single joint exercises.  Think of doing your squats before you would do an isolation exercise like hamstring curls or leg extensions.   
  4. Core Training is a better fit after complex and multi-joint exercises. This is due to the high demand for core stability during complex movements.  If you just blasted out a touch core segment, and your core area is fatigued, it might effect the power movements and increase chance for bad technique and injury.
  5. For Conditioning Purposes, speed and agility should be performed before lifting while muscular endurance and aerobic endurance should be performed after lifting.  You can set this up as a weekly plan or daily plan.  For the week, think Speed & Power first (Monday) , Strength and Power second (Wednesday)  and Strength and Conditioning later (Friday).  If you do a total workout in one day; start off with speed/power/jumps, move to your resistance training and finish up with your conditioning.  
  6. Corrective exercises can be performed at any point in the workout based on the goal of the corrective. For example, if you are activating your glutes to prepare for sprinting and leg work; squats, then that would be at the beginning of the workout. Correctives can also be used as active recovery, which can be done at the end of a workout. 

These guidelines  can be summed up this way:

  1. Start with the most complex movements first and finish with the least complex. 
  2. Any movement with speed is more complex than an exercise performed slowly, 
  3. Lower-body compound movements are more complex than upper-body, etc. 
  4. Most workouts do not contain exercises from all six categories, but these rules can be utilized to organize any training. 

If you have a designed program from a professional remember that your workouts are normally in that order for a reason. If you write your own workouts, utilize the rules above to get the most out of your lifts.


Coach Rozy

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