This is an example of a “typical” gym session focusing on whole body strength and multi-segmental movements, essentially movements or exercises that force the body to work as a coordinated system.
These exercises (other than the farmer’s carry) should not be done “to failure”, this is not a session designed to tax the endurance of your muscles. These set/rep combinations form the basis of true neurological strength gains.
Take 3 – 5 minutes rest between each set to allow your nervous system to recover adequately and generate maximal strength in your next set.
As always start with appropriate dynamic warm-up/movement prep for your needs.
Turkish Get-Up (TGU) with a kettlebell (KB):
- 3 x 3-5/side
- 16 – 24 kg depending on ability – ideally 1st set 16kg at 5 reps, 2nd set 20kg at 3-4 reps then 24kg for 2-3 reps for last set.
- 3 x 5 at body weight (BW) unless you can do a perfectly strict pull up easily – strict means starting from a fully extended dead hang and chest to bar not reaching over the bar with your chin.
- Alternate grip from overhand to underhand to challenge grip and different muscles groups.
- If BW is too easy, add weight but keep reps in the 3 – 5 range.
Weighted Bulgarian split squat:
- 5 x 5 (per side) holding dumbbells (DBs) or KBs.
- Use a weight that keeps you in the 5 rep range – again, you should not be failing in your form or ability on the last rep so pay close attention to the weight you choose for this. Ideally use something in the 40 lb DB or 20kg KB range.
Single Arm KB press:
- 3 x 3-5/side using 16kg – 24kg (or higher) depending on ability.
- This can be done as a strict press (no push/help from the legs) or as a more dynamic press using a push from the legs to get the weight up – strict vs dynamic will be based on your individual goals.
- 3 x 3-5 reps – ideally in the vicinity of 225+ lbs, but again depends on your ability.
- The key is to keep the weight in a range that allows 3 – 5 reps that are challenging without inducing muscle failure.
Weighted or Farmer’s Carry:
- In the gym we have roughly 50 yards of open walking space so we’ll usually do 100 – 200 total yards for 2-5 sets, depending on weight and how we’re feeling at the end of the session.
- You can use KBs, DBs or farmer’s walk handles for this. This should be done with a weight that is HEAVY for you.
- THIS is to done to failure (your grip will typically be the limiting factor).