My take on training is to try to do something every day even if it is just some mobility work or walking. A few times a week do something intense/heavy. Stay away from “endurance”, “cardio”, or whatever you want to call that stuff. Where goals are more sports oriented (i.e. your main goal is to be a better grappler or climber) most people will need to drop most strength training and focus on their sport (except maybe an off season).
Applying the principle of specificity, for the average person, is going to mean focusing on a repetitive routine or group of exercises for at least 6-8 weeks at a time. For weight training I would recommend keeping it simple and intuitive, not obsessing over numbers/sets, but making sure to choose 4-6 exercises that include 1-2 big compound movements (i.e. squat). Below are some good authors and some of my favorite exercises with some links.
Authors:
Eric Cressey
Pavel Tsatsouline
Here is a list of exercises that I intend to try to link out to videos/articles:
| Squats | front squat, back squat, leg press |
| Single leg hip | single-leg RDLS, single-leg good mornings, single-leg ham bridges, poor man’s leg curl |
| Pull | deadlift, snatches, cleans, good morning, ham bridges, glute-ham, barbell thrusts, sled pulls |
| Single leg knee | step-ups, lunges, pistols |
| Vertical plyos | vertical jumps, box jumps |
| Horizontal plyos | lateral jumps, x-band walks |
| Vertical push | barbell press, jerk, handstands |
| Vertical pull | chinups, pullups, climbing |
| Horizontal push | pushups, bench presses, db floor press | Horizontal pull | DB Rows, cable rows, inverted rows, face pulls |
| Pressdown | dips, planches |
| Forearms | curls, reverse curls, wrist rolling |
| Pullovers | db pullovers, kneeling cable pullovers, medicine ball slams, band reverse pull through |
| Reverse pullovers | y-rows, medicine ball raises, shovelling |
| Off balance press | 1/4 getups, full getups, one-arm+leg cable press |
| Scap stability | crucifix holds, db holds, iron cross |
| Rotators | cuban presses, lying open and closed fist band rotators, cable extensions |
| Grip | farmer walks, hanging grip holds, plate pinches |
| Postural | wall slides, planks, birddogs, fire hydrants, l-sits, ab rollouts |
