"When someone tells me there is only one way to do things, it always lights a fire under my butt. My instant reaction is, "I'm gonna prove you wrong."
- Picabo Street

If you participate and practice regularly, passionately with fundamental movements then reps, sets, periodization, routines and the rest diminish in significance and importance. The magic is in the movements. Check out this simple program advocated by Steve Justa. By the way, Mr. Justa long advocated sticking with a basic movement for six months to a year to the exclusion of all others. He's as strong as any athlete anywhere.
http://www.tc.umn.edu/~keen0018/produce.htm


Run one minute turn around and run back. "1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps

Rest two minutes

"1 in/1 out"

Rest two minutes

Back Squat 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around.
Push hard enough that you cannot make it back in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time "late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or 5 minute cycle.