Weight Training is NOT a program!

Weight Training is NOT a Program!
Yeah, you heard me. Weight training is not a fitness program. It's part of a program.
A Pro_Fitness Client, in my opinion, is an athlete. An athlete in today's world can't get it done just by adding resistance to a movement. You need more than that. You may be training for looks, but based on your lifestyle you need more than just resistance training to get the body to look right and fly right.
Even if you're training two hours per day, seven days per week, that's probably all the activity there is. Fourteen hours out of 168. About 8%. And let's face it, it's more like five hours a week really — closer to 3%. So you don"t have Time to work out?
The rest of the time? Well, you're probably sitting on your butt — in the car, at a desk, in a chair watching TV. We spend hours inactive, with slouched posture and shortened muscles. We need to fix that, and just adding weight and loading the structure isn't the key. We need a complete program.
You need to address seven areas:
1. Movement Preparation: More than just mobility, this is a process of undoing the damage that you do 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 that 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 are saying, 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 client 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 — not necessarily with bars and dumbbells — maybe just some bodyweight stuff.
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 dumbbells, sprints, and complexes as well as 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.