Programming For Your Weaknesses
90% of people that come in the gym don’t need a specialized program. They need fitness. There is no magic formula or complex algorithm that is the key is success, in fact it is quite simple: practice full body high powered functional movements, push yourself to your mental and physical limits, and change up the duration, loading, and tasks your perform. This will give you big results in many different areas, setting a strong base of general physical preparedness. And it is likely that for most these results will continue to improve for a very long time, before they plateau as long as the consistency and intensity are there. But lets say that you reach that plateau and find that while many areas of your fitness are strong, you have identified some weak spots that are not congruent to your other capacities. It is possible to work on those weaknesses while maintaining your overall fitness within your program. Here are some ways to fix that chink in your armor.
Add extra work in this area in the warm-up or cool down of your workout. For example if you struggle with pull-ups you could warm up with some kipping pull-up skill, or you could cash out of your workout with a finisher of 2 sets of max strict pull-ups 3 times a week. If you struggle with the Olympic lift you could work on positions and skill with a barbell in the warm up or add some short extra lifting work after the workouts 3 times a week.
You could program the capacity you lack more frequently in your workouts. 3 days a week could be a workout focusing on this area. For instance if you need your strength, Mondays, Wednesdays and Fridays could be just dedicated strength days with your other two training days focusing on overall fitness, not just strength.
Whatever it is you choose to specialize in remember, the goal isn’t to be a specialist. Specialists are not fit. It is easy to fall in love with one area and loose site of the overall picture. After a period of time evaluate whether what your have chosen to focus on is better, and when it is time to become a generalist again…because generalists are freaking FIT!