Density-Based Program Design

Patrick Ward, Carson Boddicker, and I were e-mailing about a week ago about Patrick's question about the NEED to program mobility during the strength and power portion of the program.  I think Coach Boyle would describe this packaging of as much quality into a finite period of time as creating training density in the program design.Patrick was suggesting that maybe this could be contrived as the Warm-up section of the training session may be or should be enough to satisfy this part of the program's goal.I have to say that it just doesn't matter.  Or it all just depends.This level of programming thinking is simply based on all of us to some level trying to fit what we want into what someone else does.  And this is a critical approach that is very appropriate for many people.  It recalls back to Coach Boyle's Cook or Chef article.  Dan John suggests the same thing.  Most clinicians automatically upgrade yourself by being a Mike Boyle clone.  Do what he does.Dan John is asked why does he do rotation exercises?  Because Coach told me to.Why do I do Z-Health drills?  Because Steve tells me to.Sometimes it's very okay to do it someone else's way when you know he or she is just better than you at it.You try it out and grow and get better.............if that's who you are.But there is no rule that says you have to do mobility in this super-, tri-, quad- style of design. I am much more interested in laying out, within the time I have and longer-term frame that I know, what I need.I think we get caught up in this program density mantra, which again typically is the right thing for many people, just because this is how Boyle and AP, etc. set it up.I think for the general population and individuals training for more than strength, you do need density, but mobility may not be a part of it. Our gumby girls do no mobility work after ankles-hips-shoulders which comes immediately after foam rolling.For a 60 minute workout, at least 1 strength move is not accounted for, but these are the circuits.........Plyo landing - dynamic need - Med BallPower - Anterior Core - NeedPush-Pull-Leg-NeedWe have a  young lady who just turned 15 and about 4 months after ankle reconstruction, this was a recent workout.Foam RollAnkle-Hips-ShouldersBridge Series (Table Top feet together and heels together, Bridge, Clamshell, Bent Leg Side Bridge)TGU w/30' walk and back (16kgx1, 12kgx2)Linear Warmup+Sprints12" jump and stick, 1-arm farmers 32kg, standing side med ball throws 8#Front Squat (65x6, 75 2x6), Swiss Ball Rollouts, Standing Ankle MobSLDL 12kg, BP (65 3x5), TRX Inverted Rows (3x10), BirdogConditioning @ homeAs a young novice lifter, we don't fuss with a "power" move.She destroyed her ankle.  She doesn't need more mobility anywhere.But someone else may do a mobility drill every opportunity they get.Both programs would be excellent examples of density-based programming.As you see my training logs, I am more training for strength, I do not program as much density as how I train others.Bottom line is that programming decisions are so less important than moving well, working hard, and slow and fast strength.I think it's hard to be an expert of strength.  It's just busting your ass and going hard.  There are so many program designs that work and work excellently.The stuff that happens underneath requires less of a neanderthal mindset and some more patience for mobility to grow.Perhaps more important is just do what someone else does sometimes.Being a cook isn't so bad.   Sometimes you miss ingredients even if you think your cake tastes good.