Five Steps to Making Your Workout Flow


An effective workout follows a specific order.

For a typiKraft_Al_WEB160x200cal 60-minute workout, see appropriate times for each component in parentheses. For longer sessions, dedicate more time to the power, strength and conditioning sections.

  1. Prime (5:00): Initially spend some time foam-rolling out any sore spots, stretching the hip flexors, and activating the glutes with band work and hip thrusts.
  1. Warm-up (10:00): Motion is lotion, and a dynamic warm-up will raise muscle temperature, lubricate the joints, and mentally prepare you for the work ahead.
  1. Power (15:00): Perform speed-strength activities early in the workout before fatigue limits performance. This is the time to perform Olympic lifts (cleans, snatches), plyometrics (jumps, hops and medicine ball work), and sprints. Placing power exercises early in the training session ensures good technique and explosiveness.
  1. Strength (25:00): Build muscle and strength by including multi-joint, compound exercises from the following basic movements:
    1. Squat
    2. Hinge
    3. Upper-body push
    4. Upper-body pull

Superset upper- and lower-body exercises to save time and perform three to five sets of five reps. If time allows, work in some single-joint exercises for three sets of eight to 12 reps for hypertrophy.

  1. Conditioning (10:00): Implement “finisher” circuits that consist of sled marches, various loaded carries, high-intensity intervals (HIT) and other forms of conditioning that make you hate life for 10 minutes.

Following this optimal order of training components will increase the efficiency and effectiveness of your workouts. For specific instruction on how to incorporate these different forms of training, meet with our staff at any of the Sanford POWER centers.

Al Kraft, MS, ATC, CSCS