Already at an advanced or intermediate level? As you get more experienced with training and exercise, you need new stimulus to provide continued gains.
When developing a high level training program, be mindful of these components:
RESULTS: Move toward a goal
BALANCE: Remain well-rounded and prevent movement disfunction
EFFICIENCY: Manage your time
ATHLETICISM: Create a body that can handle anything you throw at it.
FATIGUE: Manage your energy
With those in mind, it's time to build a program...
WE MUST TRAIN THE FOLLOWING MOVEMENT PATTERNS!
Upper Push
Horizontal Plane
ex: push up
Vertical Plane
ex: bottom up press
Lower Pull
Single Leg
ex: single leg deadlift
Double Leg
ex: deadlift
Core
Stabilization
ex: plank
Dynamic Movement
ex: hanging leg raises
Locomotion
Fast
ex: sprint
Slow
ex: crawl, walk
Upper Pull
Horizontal Plane
ex: row
Vertical Plane
ex: chin up
Lower Push
Single Leg
ex: single leg deadlift
Single Leg
ex: airborne lunge
Twist
Power
ex: medicine ball throws
Mobility
ex: thoracic bridges
Coordination
Vision
ex: letterball catch
Balance
ex: balance beam