This example of a workout, intended to improve pushing strength, that I may take an athlete through demonstrates the effectiveness of thinking simply to hit every major movement that they will go through in a sport. Beginning with a pushing movement that will be the most taxing/heavily loaded of the workout first, then moving to another heavy loaded push movement, except now addressing a vertical push pattern. Moving on, the workout incorporates a loaded vertical pull just before a horizontal pull. The reason for this order is because a weighted pull-up for 6 will be more difficult to complete than a close grip cable row. They are both pulls, and despite one being vertical vs the other horizontal, the deciding factor for me was the difficulty to complete. Finishing this workout with legs, as the workout is focused on pushing strength and not overall leg strength, plus the fatigue from the earlier movements, I opted to focus on single leg, unilateral movements. First, a single leg DB RDL to work the ever so important hinge pattern and finishing with reverse lunges to target that lunge pattern.

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This workout demonstrates my methodology as far as structuring a workout. My first focus is if I am hitting the movement patterns that the workout's focus calls for, then ordering movements that both fall into the same pattern based on principles. Movements that are heavier loaded/more difficult first is demonstrated here.