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Well our series is drawing to a close. This article may be the simplest of the articles to date. Our exercise menu is small yet diverse. First we break down movement into basic categories:
Squatting
Lunging
Hip Extension
Knee Flexion
Upper Body Push
Upper Body Pull
From here we flesh out each category by placing the exercise menu into the appropriate category and exercise mode
Squatting
- Front Squat
- Back Squat
- Body weight Squat
Lunging
- Forward Lunge
- Side Lunge
- Reverse Lunge
- Front Lunge
- Back Lunge
- Static Lunge
- Bulgarian Split Squat
Hip Extension
- RDL
- Good Morning
- Single Leg RDL
- Single Leg Deadlift
Knee Flexion
- Stability Ball Leg Curl
- Glute Ham Raise
Upper Body Push
- Bench Press
- Military Press
- Dumbbell Shoulder Press
- Front Raise
- Side Raise
Upper Body Pull
- Chin Up
- Pull Up
- Rear Lateral Raise
- Barbell Row
- Dumbbell Row
Now that we have the movements down we can combine the methods from the previous article with the movements to create an expansive Exercise Menu. For example We can apply the quickness method of Reflexive Firing Isometrics with the squat exercise to create RFI Squat or as it is more commonly known, low squat foot jumps.
Here are some simple guidelines to help you select appropriate exercises:
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If it is sagging, it’s lagging- simply if your shoulders are pulled forward, then you need more upper body pulling to pull your body back into alignment.
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Never neglect the glutes and posterior chain- Most people can benefit from a 2:1 posterior chain (hip extension and knee flexion) to quadricep (squatting and lunging) ratio. Once you have some balance then you can go back to a simple 1:1 ratio.
Following is a table that presents the various templates and methods that have been presented in this series. Consider it a “Cliff Notes” version of the article series to make programming easier.
Main Goal GPP
- Strength G : Quickness G
Main Goal – Hypertrophy
- Strength G : Strength G
Maintenance – Power
- Quickness G + Speed-strength PC
For a strong but slow athlete you should use a power template. The following templates are excellent choices:
Main Goal – Power
- Quickness G: Speed-strength PC
- Quickness G: Speed-Strength PC + Quickness G
- Quickness G + Speed-Strength PC : Strength Speed PC
- Quickness G + Speed-Strength PC : Strength Speed PC+Quickness G
Maintenance – Strength
- Strength PC + Strength G
If you are a quick but weak athlete the following templates may be effective:
Main Goal – Strength
- Strength PC : Strength G
- Strength PC : Strength-Speed PC+Strength G
- Strength PC+Strength G : Strength-Speed PC +Strength G
Maintenance – Power
- Quickness G + Speed-strength PC
Capacity
20% Drop Off
Peak Capacity
Every set is at maximal intensity
Stop when performance drops by 20%
Repetitive Capacity
First Set is maximal
Every other set is submaximal
Stop when you performance drops by 20% from initial set
Training Splits
Upper-Lower
Upper
Push
Pull
Delt
Bicep
Tricep
Lower
Core
Foot/Calf
Quad
Workout Structure
10-15 min Cardio
5-10 min Mobility
5-10 min Activation
Workout
10-30 min Cardio
5-10 min Activation
5-10 min Stretching