Motions trained (CAT LO)
All are paired push-pulls (with simple examples)
- Chest (push-up, row)
- Arms (raise, lower)
- Trunk (tuck into a ball, extend)
- Legs (squat, dead lift)
- Overhead (pull-up, overhead press)
Mode and Load (BUST YE)
- 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 body-weight exercises, 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.
- 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.