Built Dirty is focused on building a solid foundation. It emphasizes multi-joint movements that replicate everyday movement patterns (aka functional training).  This is NOT the program if your goal is to look like Arnold in 1974!  However, if your goal is to improve your strength, balance, mobility, fitness levels, athletic performance, and overall well being while minimizing the risk of injury then this program is ideal for you.

*Workouts are posted 3x a week and are printable

*Each workout focuses on 4 blocks of training:

• Core/Balance/Plyometric

• Power

• Resistance (Strength, Muscular Endurance, Hypertrophy)

• Metabolic Conditioning

*The functional movement patterns that are trained are:  

• Squat (bilateral and single leg)

• Hinge (bilateral and single leg)

• Horizontal Push

• Horizontal Pull 

• Vertical Push

• Vertical Pull

*Workouts take approximately 60-75 minutes to complete

REMEMBER THIS

THE SAID PRINCIPLE states, “the body will specifically adapt to the type of demand placed on it.”  For example, if someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength.  Conversely, if a person repeatedly lifts lighter weights for many repetitions, that person will develop higher levels of muscular endurance

Understanding your goals when it comes to resistance training is crucial. Displayed below are the specific adaptations and best rep range and percentages of your 1 Rep Max that best suits that adaptation. This information might require some time to fully grasp.  The key is to choose a weight that allows you to complete your prescribed rep range, but just barely. For instance, if your focus is strength, you must select a weight heavy enough that 5 reps is difficult to complete with good form. If you breeze through 5 reps and feel you could have easily done 12-15 reps, then you need to increase the weight. Using a weight you can lift for 12-15 reps does not provide enough resistance to maximize strength gains.

To make the most of your time in the gym you have to be honest with yourself when gauging the appropriate weight for your goals. After each set, ask yourself - could I have completed a few more reps? If the answer is yes, increase the weight of your next set. Same concept with hypertrophy and endurance…be sure you are performing in the appropiate rep range.