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I've been unable to keep up a regular exercise program due to a few minor injuries that turned a little major. I'm FINALLY able to get back into a routine and I want to start up System Six. I bought it at the beginning of Jan when it was half off, but I just wasn't able to get far into yet. 

I need to look more into it this weekend and all the materials, but I want to add a little more to the routine in the beginning. I'm used to doing an upper/lower split with push, pull both horizontal and vertical (like bench press, cable rows, lat pulldowns, and shoulder presses). Does it make sense to add these in with the kettlebell exercises and just do whatever area I haven't focused on that day? I also don't know how the swings fit into that. For the first day, it's swings and military presses. I figure I could do a vertical pull and then horizontal pull exercise. I'm not so worried about legs since the warmup has so many lunges, and also pushups, so I don't feel the need to add in a horizontal push. 

Any suggestions? I don't want to go overboard, I just want a little bit more in the beginning, then maybe as the program goes on, I'll drop those added exercises when there are more System Six exercises added on.

Hey there! Glad you're healed and can start working out.

Personally, I would suggest doing the program as written. It seems to me that it's designed to cover your push/pull bases each week, and I think it's working the angles pretty well also. I think you'll find that it'll meet your needs adequately. That's just my two cents, of course. But I am thrilled with the program as it stands, after almost 4 weeks of the Volume Phase.

As for the swings, they're used in two ways, as a strength move during the regular System Six workouts and as a separate cardio component (to be done 2x a week, 4-8 minutes a day of swing intervals starting with 20 seconds swings/40 seconds rest -- the exact progressions suggested are outlined in the System Six Cardio PDF).

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My suggestion is don't mess with it. If you like doing your own thing, don't start it. If you do start it, commit to doing it as written. It works. You're probably just used to programs that waste more of your time. I was! I got over it quickly. :-)

I agree with Skwigg and bluetamari.  Do it as written.  I am in week 4 of the Volume Phase and truly enjoying the shorter workouts.  Last week I was thinking I should do a Bus bench workout program for 4-6 weeks before summer, but then I got the "dread" factor rearing it's ugly little head at me.  So, I am going to stay the course with System Six.  One thing I am doing though is a longer stretch after I workout.  I used to just do 5 minutes, but now I am doing 10-15 minutes.  Feels good.

Alright, thanks for the feedback! I have started back to running (well, couch to 5k type program), so I'll give the program a real try without adding anything! I am very used to doing more, although I have cut WAY down from when I did the old body part split bodybuilding routine. This is just a bigger cutdown from what I had been doing, which is hard when I 1) feel so bad about myself right now and 2) am finally able to get back into the gym, so I'm a little overeager! Lynn, that's a good idea to spend more time on stretching. Like you, I used to spend probably less than 5 min stretching. I might try some foam rolling, too. 

I think this program will make you feel great about yourself, my dear! It's fantastic. I agree wholeheartedly with Lynn, I'm doing a longer warmup (I take Josh's with a grain of salt and have adopted some of skwigg's warmup that she shared in another thread, plus other moves I like from various warmups I've done) and cooldown/stretch. I also try to incorporate a bit of meditation afterward (but I work out at home... might be tougher at the gym. Then again, you wouldn't have an overaffectionate kitty trying to molest your shoulder and purr/chirping in your ear). I usually foam roll at a different point in my day, but you could certainly incorporate that into your post-workout time as well.

Another thing I've found about these seemingly short workouts is that they are allowing me to really pay close attention to form, movement, and progress. It's a gift, really! Enjoy and let us know how it goes. :)

"If there's hilarity, I charge extra." ~ Veronica Mars

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I am so kicking myself for not buying this when it was half off.  

I hope he does another sale again soon for you, Emoore!

"If there's hilarity, I charge extra." ~ Veronica Mars

My blog