Since writing that original article, I’ve realized that: A) the article had plenty of clues about the exercise science behind “what to do right,” but doesn’t show you the complete structure of how to lay out a sample week, and B) the article has a few flaws—namely that it doesn’t include mobility training similar to the gymnastics skills that I highlighted in last week’s episode. It doesn’t include special “biohacks” or other strategies I’ve discussed in previous episodes, such as hot and cold training, rebounding, hypoxia, foundating training, etc. all strung together into the perfect program. And it doesn’t include the very handy coordination and gymnastics-style training strategies I outlined in last week’s episode. Ultimately, it wasn’t the type of “perfect program” one could jump into for, say, the ultimate done-for-you workout plan for 2017.
So in this special two-part episode, I’m going to tell you exactly how I’m going to personally be exercising in 2017 to get the ultimate combination of full body sculpting, strength and power development, brain training, coordination, mobility, detoxification and beyond!
Strength
As I highlight in this article, strength is a crucial component of a training program—not just because it sculpts and tones your body, but also because it can be a potent hormonal and anti-aging strategy. There are various ways to train strength, but the most effective is to lift heavy and to lift with some kind of a controlled tempo.
Most people’s bodies can handle a maximum of two high quality, heavy, tempo-based strength training sessions per week. Below, there are two options for you to include for strength. I recommend these sessions on Mondays and Thursdays, which allows about 72 hours of muscle recovery, adaptation and growth between each.
Strength Option 1: Super Slow Routine, free weights (for beginner/intermediate)
Do this exact routine. You can substitute dumbbells or kettlebells instead of a barbell for any of the exercises. To learn the rationale behind training with a superslow routine like this, read my previous articles or listen to my previous episodes on super slow training:
Does Super Slow Training Work?
Get More Lean Muscle With Isometric Training
Alternatively, if you are training for strength or size, you are an athlete, or you want something more difficult (warning: try the super slow routine first and move the weight slowly ... you'll be surprised at the difficulty!) then do the Strength Sets below instead of the workout above. On the flipside, if you are already training with the more advanced program but you're sore or need an easier day, do the Super Slow above routine instead.
Strength Option 2: Strength Sets Routine (for intermediate/advanced)
Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow, a Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.
Next, choose from the "Strength" list below one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move. Pair that exercise with one exercise from the "Core/Mobility" list. Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 10-20 repetitions of a Core/Mobility movement of your choice (for active recovery), preferably choosing one that does not exhaust or work the same muscles that you used during your strength set. Then go straight back to the strength set, do another set and follow it up with the same Core/Mobility exercise for active recovery. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Core/Mobility move, and then move on to the next movement category (e.g., Upper Body Pull). Continue this pattern until you have finished all movement categories (Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move). Cool-down with deep breathing, box breathing, sauna, walking or any other "easier" movements. Finally, you can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for most of the moves below if you'd rather train outdoors or Strongman style.
Exercises Upper Body Push: -Barbell or Dumbbell Bench Press -Incline Barbell or Dumbbell Bench Press -Standing Overhead Press -Standing Cable Press -Loaded Pushup (with Weighted Vest, or Super Slow with body weight) Upper Body Pull: -Bent Barbell or Dumbbell Row -Weighted Pull-up or Super Slow Pull-Up -Weighted or Super Slow Horizontal Pull-Up -Fast Single Arm Cable or Dumbbell Row -Lat Pulldowns -Seated Row Lower Body Push: -Barbell Squat -Goblet Squat -Front Squat -Single Leg Squat -Front Lunge -Reverse Lunge -Barbell or Dumbbell Step-Ups Lower Body Pull: -Deadlift -Suitcase Deadlift -Romanian Deadlift Full Body Move (this list is not exhaustive, and there may be others that you like: -ManMakers -Turkish Get-Up -Bear Complex (power clean, front squat, push press, back squat, and second push press): -Deadlift to Overhead Press -Overhead Squat Core/Mobility: -Torso Twists -Cat/Cow -Birddogs (opposite arm/leg extension) -Yoga Sun Salutation Series -Banded Side to Side Walks -Mountain Climbers -Foam Rolling -Bridging -Banded Side Walks -Lunging Mobility Exercises -More ideas here
Power
As I recently discussed with strength and conditioning coach Nick Curson on a recent podcast, power and speed training are just as important as strength training, especially if you’re an athlete.
So, since you’re completing a strength training routine on Monday and Thursday, then on Tuesday and Friday you should do some kind of power and speed component. Similar to the strength training routines above, below are a couple options for power and speed training: one for beginners or for an easier day, and one that is more advanced or for a harder day.
Option 1: The Ultimate Efficient Body Weight Workout (beginner/intermediate)
Complete details and science behind this body weight routine are here. Each exercise is to be performed for 30 seconds with 10 seconds of rest in between exercises.
Technically, one round only takes about 7 minutes, but if time permits, you should attempt to do 2-3 rounds. Use good form on every exercise!
- Jumping jacks
- Wall sits
- Pushups
- Crunches
- Step-ups
- Squats
- Dips
- Planks
- Running in place with high knees
- Lunges
- Pushups with rotation
- Side planks
If you are an athlete, if you are wanting to train more for strength and power, or if the routine above feel simply too simple for you, then do the alternative routine for this day: "Complex Sets Routine (for intermediate/advanced)." Alternatively, if you are already using the more advanced sets but you're tired or sore today, do the body weight only workout above instead.
Option 2: Complex Sets Routine (for intermediate/advanced)
Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow, your Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.
Next, choose from the "Strength" list below one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Core. Pair that exercise with one exercise from the "Power" list that falls into that same movement category (Upper Body Push, Lower Body Push, Upper Body Pull, Lower Body Pull and Core/Carry/Move). Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first Strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 3-8 repetitions of the corresponding Power movement as quickly and explosively as possible. If the Power move is a carry (e.g. fast Farmer's Walk), then rather than completing a certain number of repetitions, instead complete 20-30 seconds of that exercise as quickly and explosively as possible. Then recover for 2-3 minutes. During your recovery period, you can walk, do more mobility exercises, do foam rolling, dance or do anything else you want that doesn't exhaust those same muscle groups. Then return to the Strength exercise and repeat along with the subsequent Power exercise. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Power move, and then move on to the next movement category (e.g. Upper Body Pull). Continue this pattern until you have finished all movement categories (Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Core/Carry/Move). Cool-down with deep breathing, box breathing, sauna, walking or any of the "easier" movements programmed for the day. Similar to the strength training routine, you can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for most of the moves below if you'd rather train outdoors or Strongman style Strength Exercises (if you are still sore from Monday and Thursday workouts, choose lighter workouts for the strength sets, and simply move them in a slow and controlled fashion, or do the body weight workout above):
As you probably know cardiovascular training is also crucial for any complete training program.
Upper Body Push: -Barbell or Dumbbell Bench Press -Incline Barbell or Dumbbell Bench Press -Standing Overhead Press -Standing Cable Press -Loaded Pushup (with Weighted Vest, or Super Slow with body weight) Upper Body Pull: -Bent Barbell or Dumbbell Row -Weighted Pull-up or Super Slow Pull-Up -Weighted or Super Slow Horizontal Pull-Up -Fast Single Arm Cable or Dumbbell Row -Lat Pulldowns -Seated Row Lower Body Push: -Barbell Squat -Goblet Squat -Front Squat -Single Leg Squat -Front Lunge -Reverse Lunge -Barbell or Dumbbell Step-Ups Lower Body Pull: -Deadlift -Suitcase Deadlift -Romanian Deadlift Core/Carry/Move: -Walking Dumbbell Lunge -Walking Overhead Dumbbell Lunge -Farmer's Walk -Incline Situp -Incline Situp with Rotation -Any Version of a Knee-Up, V-Up or Get-Up -Any Version of a Hanging Bent or Straight Leg Raise -Reverse Hyperextension -Slow Torso Twists -Turkish Get-Ups
Power/Speed Exercises: Upper Body Push: -Overhead Push Press -Explosive or Clap Pushup -Medicine Ball Chest Throw or Overhead Throw -Snatch -Burpees
Upper Body Pull: -Jumping Pull-Up -Explosive Horizontal Pull-Up -Battle Rope -Fast Single Arm Cable or Dumbbell Row -Muscle-Ups
Lower Body Push: -Jump Squat -Lunge Jumps -Explosive Step-Ups
Lower Body Pull: -Power Clean -Hang Clean -Clean & Jerk -Kettlebell Swing -Medicine Ball Slam
Core/Carry/Move: -Lunge Jumps -Box Jumps -Fast Farmer's Walk -Sled Push -Explosive Stair Climbs -Explosive Torso Twists -Medicine Ball Side Throw -Rowing Machine -Bicycle -Treadmill or other sprint -Banded Side to Side Walks -Mountain Climbers -Burpees -Muscle-Ups
Cardio
As you probably know cardiovascular training is also crucial for any complete training program, and as you may not know, so are “biohacks,” such as lymph fluid clearance, lung and oxygenation training, building neurons by trying new sports and new moves, etc., so in next week’s article, we’ll pick up where we left off and dive into those components. I’ve also put the entire routine described above, along with all the tips from next week’s episode, in a structured, calendared training program that you can download over by clicking here.
In the meantime, do you have questions, comments or feedback about the perfect workout for 2017? Join the conversation at http://ift.tt/1PKzcip.
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