Seven Points of Program Design by Alwyn Cosgrove

Even if you hit the gym two hours per day, everyday, that's probably the only activity you get all week. 14 hours out of 168. About 8% of your time. And let's be honest, it probably just around five hours a week, or closer to 3%.
The rest of that time? Well, you're probably sitting on your ass — in the car, at a desk, in a chair watching TV. We spend many hours of each day inactive, with slouched posture and shortened muscles. We need to fix that, and just adding weight and loading the body in the gym isn't the answer. We need a complete program that addresses seven distinct areas:
1) Movement Preparation: More than just mobility, this is a process of undoing the structural damage that happens the other 23 hours of the day — freeing the hips, activating the glutes, developing range of motion, and working each joint as it was designed.
2) Prehabilitation: Quick, hands up if you've ever known anyone that has had a shoulder injury. That means that there are areas of "concern" or weakness in the body we need to address up front. Throw in some YTWLs and some external rotator work as a resiliency tool.
3) Core Stability: Despite what some coaches say, the evidence is clear: You need to train the core for stability, and direct training activates the core more than indirect work. Spend a couple of minutes per workout on core stability.
4) Power: Every TMUSCLE reader should be power training. It's the quality we lose the fastest as we age, yet it's easy to keep. Make sure you have some explosive movements in your program. It doesn't have to be with bars and dumbbells only. You can include some bodyweight stuff (plyometrics).
5) Resistance Training: 'Nuff said.
6) Energy System Development: Do your cardio, but remember to mix it up. Cardio doesn't mean "aerobics on the treadmill." Use kettlebells, sprints, and complexes as well as some longer-duration cardio.
7) Regeneration and Recovery: You need to stretch and foam roll at the very least. If you can recover better and faster, then each training session can be harder... and your results better.

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