In the modern age the mentality of training is heavily influenced by body building.
Now don’t get me wrong, there’s nothing bad about this, however not everyone wants to be one, some want strength, others want performance and a few just want to move better and enjoy life.
Give the influence of BB’ing most peoples training is constructed around open chain isolation exercises.
Again, nothing wrong with this, however there’s so much you than you know.
The 5 movements below will literally change your life in the following ways:
– Add slabs of lean muscle
– Build strength
– Increase mental fortitude
– Strip fat
– Improve movement patters (mobility, flexibility etc)
Be prepared, chances are you don’t do these at all.
1 – Clean & Press
2 – Turkish Get up
3 – Loaded carry (farmer walk, bear hug, overhead hold, sled drag, prowler push)
4 – Rope climbing (or climbing in general)
5 – Front Squats
Why these 5?
Apart from he fact people don’t really do them I will list some benefits in correlation with their number:
1 – Explosive power & strength
2 – Full body coordination, improved ROM, stability, strength
3 – Conditioning (strip fat), strength, stability, mental toughness, power
4 – Helps you climb trees to get down your kite
5 – Strength, stability, ROM, posture
Now there is one movement that you may feel also needs to be in there and I’d agree, the deadlift should be in there as well.
6 – Deadlift – snatch grip variation especially :3
You’d be surprised the body you could build doing those exercises, however many of you won’t because they don’t fall in to the norm and fit the status quo, shame.
If you’re one of those who has the courage to brea away from the norm here’s a protocol you can use to make that change you’ve been looking for –
*Number to correlate*
– 5-25 total reps per movement (1,2,5,6)
– 80% + 1RM loading
– 10-20min total distance covered (3/4)
– Train 2-5 times per week
– Session length 45min tops
– Track everything and aim to progress where you can
Seems simple, however you have your movements, you can choose to do them with dumbbells, barbells, kettlebells, odd objects and much more.
Just aim to break the norm if you really want to get some results.