In a nutshell
Many people want a really condensed version of training, something
suitable for posting on the fridge. Here you go.
Motions trained (CAT LO)
All are paired push-pulls; (with simple examples)
- Chest (pushup, row)
- Arms (raise, lower)
- Trunk (tuck into a ball,
extend)
- Legs (squat, deadlift)
- Overhead (pullup,
overhead press)
Paradigms for the load (BUST YE)
- Bilateral/Unilateral
- Straight or with a Twist
- move Yourself, move External load (aka closed/open chain
movements)
Types of strength (FRIES ME)
- Flexibility (moving
throughout full range of motion)
- Reactive (being able to
go between motions or push to pull
quickly, includes "agility")
- Isometric (being able to
hold onself immobile or hold
an external load immobile)
- Endurance (includes
cardio too)
- Starting strength (how
quickly you can start to generate power)
- Maximum (relates mostly
to an external load or high-end bodyweight ex., e.g. unilateral
movements)
- Explosive (how suddenly
you can generate full power, e.g., plyometrics)
(Love that "fries me" moniker!) Aim to train
not just workout. Training is with a specific goal, working out
is just hanging out. Sometimes (such as when you are backing off
something) just working out is fine. If that is all you do then think
about goals.
Training strategies
- Do compound exercises if possible.
- Set usually two types of strength to train daily, cycle through
all during the week
- Remember you don't have to max out on everything all at once. For
example, you can be working on max. strength for squats, reactive
strength for core (e.g. swings + clean + overhead press) and endurance
for your chest (like swimming). Only if you have, say, a competition
coming up do you need to worry about synchronizing all of these --
which is a lot of work.