Having systems and structures in place for your personal goals is vital to success. Whether it be the planning of a training program, running a business, or managing family time. When things are out of whack it usually falls back to systems and structures. If you are constantly switching up training programs you will not maximize your results from the program. As strength and conditioning coaches, we provide that system and structure for our teams.

A system is defined as “a set of principles or procedures according to which something is done; an organized framework or method.” The system that I use for program design falls back on my 15+ years in the field of strength and conditioning. I have tried multiple training philosophies and techniques throughout my career. I have found that the 3-day total body split gives balance so you can gain strength and lean muscle mass but also improve conditioning within the same program.

I built Team Lunchpail for athletes, former athletes, and anyone who is balancing life outside the weight room. With that in mind, I have gravitated towards a 3-day total body strength training model. This allows you to balance both strength and conditioning within a weekly training cycle. I always try to focus on absolute and relative strength, power, and endurance. The foundation of the program follows a 3-day total body strength training split along with 3 work capacity/conditioning sessions. Depending on the goal of the program will dictate the volume and intensity of both the lifting and the conditioning.

The system I follow is a concurrent training model which means training multiple qualities within a week or a single training session. To achieve this, I use a variety of different training protocols that are supported by research and real-world application. I have used these protocols on myself and thousands of athletes.

The best advice I can give you is to find what works best for your situation. If you choose a program that has 6 days of lifting, and you can’t be consistent then the plan will fail. If you can be compliant, you will be consistent, and the results will follow.

If you are interested in trying out Team Lunchpail, we are starting a new 12-week training cycle starting on Monday, May 13th. Try a free week and see for yourself.