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)
Mode and Load (BUST YE)
- Bilateral/Unilateral
- Straight or with a Twist
- move Yourself, move External load (aka closed/open chain
movements)
Strength (FRIES ME)
- Flexibility (moving easily and
throughout full range of motion)
- Reactive (being able to
go between motions
quickly, includes "agility")
- Isometric (being able to
hold onself immobile or hold
an external load immobile). Most often only part of you (e.g. core) must be isometric to properly get power
- Endurance (includes
cardio too)
- Starting strength (how
quickly you can start to generate power. E.g. being able to lock down the core in a strike from a close distance rather than having a big wind up first.)
- Maximum. Pure raw power. (relates mostly
to an external load or high-end bodyweight ex., e.g. unilateral
movements)
- Explosive, i.e., power generation (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. floor taisabaki) and endurance
for your upper body (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.