Today I discuss how to construct an effective resistance training program. I talk about using 3 different structures:
- Upper body vs lower body
- Body-part training (think bodybuilders)
- Primal Movement Patterns
Below are the primal movement patterns with a number of exercises for each - search on youtube if you don't recognise them. There are bucket-loads more, but this will hopefully give you some ideas.
Squat: Barbell back squat/front squat. goblet squat, box jumps, sissy squats, pistol squat (1-leg), frog squats
Lunge: walking lunge, forward lunge, reverse lunge, lateral (side) lunge, clock lunges, static spilt squat, box step-ups
Hinge/Bend: Deadlift, stiff-leg deadlift, Romanian dead-lift (RDL), 1-leg RDL, cable machine hinge
Push: Bench press, incline/decline bench press, standing cable press, cable of bench fly, shoulder press, Arnold press, kettlebell press (lots of varieties), dips, triceps push-down (standing or kneeling)
Pull: Chin-up (palms facing), pull up (palms away), lat pulldown (wide vs close grip, underhand vs overhand), gorilla row, Bent-over barbell row, 1-arm bent-over dumbell row, TRX row, Bicep curl (standing/seated with or without incline), standing 1-arm cable row, kettlebell cleans, cable face pull
Rotate/Twist: Standing cable twist, standing band twist, Russian twists (don't mention the war!!), cable woodchop, reverse cable woodchop, medicine ball wall slams, kettlebell cross-body clean, lawnmower
Gait - this includes walking (sometimes with load), running and I don't generally include it in my resistance training.
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